2 17

                         2015

Warmup:   

400M run

3 rounds

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

    

Strength:    

3X3 deadlift 

Workout:

25 minuted

5 ring row

10 push-press, 75/55

20 box steps, 16/12,  53/35

Finisher:

 Interval Rowing

  

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

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