6 23

Warmup:

2 rounds:
44 j rope
5 burpees
15 squats
10 passthru

Buy in:

2 rnds:
100m farmers walk
100m waiters walk

Workout: 

5 rounds:

40 doubleunders (120 j rope)

20 box jumps, 24/20

20 swings, 53/35

Finisher:

interval rowing

reps	Movement        weight	1	2	3	4	5	total splits ↓
40 dble unders
20 bx j,
20 sw,
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

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