4 14

                              2015

Warmup:   

400M run

3 rounds of:

10 Samson Stretches

10 pass thru

10 inch worms

10 push press

10 ring rows

Strength:

5x5 front squat

Workout:

3 rounds of:

7 strict pull-ups

7 strict handstand push-ups

7 box jumps (32/24)

followed by 6 rounds:

7 kipping pull-ups

7 push press (95/65)

7 box jumps (32/24)

  

Finisher:

100 AbMat sit ups

100 supers

100 sidebends

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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