12 4

Th 12 4                               2014

Warmup:   

50 Dbl undrs

1 minute pass thru

10 Scorpions,

    bottom of squat hold, 3 times,  20sec

15 squats 

                                            

Strength: 

10 Minute, at top of minute:

2 Push Jerks, from  rack @ 75%  1 rep max.  

Workout:

5 4 3 2 1:

  Wall Walks

 Bar muscle ups (sub: chinup/ pushup/ toes-bar) 

Front Squat , no rack,  165/115

Bar-Facing Burpee 

Finisher

goals

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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