1 7

                                2015

Warmup:   

25 one-leg jumprope, R-L
3 rounds of: 
10 Samson Stretch 
10 Pass Throughs 
60 sec plank 
10 dips

Buy-in:  

clean & jerk practice

Workout:  

ALTAP
500m row
20 burpees
400m run
20 deadlift, bw - 2/3 bw
400m run
20 chinups
400m run

Finish:  

muscle up practice

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

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