3 3

                                2015

Warmup:   

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

5 Deep ring dips

PVC overhead squats

Buy-in:  

1k run/row

Workout:  

AMRAP in 5 minutes of Thrusters 95/65

AMRAP in 4 minutes of pull-ups

AMRAP in 3 minutes of burpees

AMRAP in 2 minutes of KB swings 44/27

AMRAP in 1 minute of box jumps 20/16

Finisher:

any order/combo
150 AbMat sit ups
100 sidebends
100 deadlift, 50 lb

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

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