2 4

                         2015

Warmup:   

  3 rounds of:

10 Samson Stretches

10 pass throughs

10 PVC overhead squats

bear crawl

1 minute Butterfly stretch

Strength:    

3x3 weighted ring dips or bench press

Workout:

5 rounds:

5 BAR muscle ups

7 clean and jerk (135/85)

-- 10 pull OVERS or 

-- 15 hips to bar or 

-- 20 knees to elbows

Finisher 

Wall walk practice

  

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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