6 3

2014

Warmup:

3 rnds
100m run
20 backwards 1-leg jump rope
5 burpees

Strength:

any strength movement,
3x5 or 3x20

Workout:

5 rounds:

20 knees to elbows

50 squats

Finisher:

100 abmat
100 bk ext

reps	Movement        weight	1	2	3	4	5	total splits ↓
20 knees - elb
50 squats
	round splits →

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

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