4 9

                              2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass thru

bear crawl

1 minute sitting toe touch stretch

5 burpees

  

Strength:

5x5 Strict Press overhead

Workout:

4 rounds of:

12 front squats (135/95)

15 ring rows

  

Finisher:

3 rounds 100M Farmer Walks

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

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