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Wednesday, June 25

6 25

Skills warmup.
                      2014
Warmup:
3 rounds
10 passthru
5 burpees
30 sec L-sit
30 sec R-L side plank
Strength: 
Any strength movement
3x5  or  3x20
Workout:  
3 rounds:
200 jump ropes
100 m run
66 ring row
21 swings, 53/35
Finisher: 

stretching

reps
Movement        weight
1
2
total splits ↓
 200 j rope



  100 m run



66 rows  



21 swings   




round splits 




time / score
recovery
Kcal




workload (foot-pounds)

power (fp/min)

pwr ratio (watts/bw)




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