6 4

2014

Warmup:

3 rnds
10 passthru
10 OH kbell squats
20 squats

Buy in:

2k run or row or cycle

Workout:

Tabata protocol:

Swings, 53/35

Back ext

Abmat

Wallball, 20/15

Finisher:

stretching, 
goals

reps	Movement                 weight	1	2	3	…	8	↓ split totals
Swings, 53
Back ext
Abmat
Wallball, 20
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)

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