5 7 - Ave atque vale - Chris

5 7 – Ave atque vale                      2015

Warmup:   

Row 500 m.

Then 2 rounds

100 jump rope,

20 ab mats,

hold bottom of squat,  1 min

Workout:

altap:

 10 turkish getups, 53/35

20 burpees

30 deadlift, 185/135

40 chinups

50 wallball, 20/15

40 chinups

30 bx jmp, 24/20

20  chins, ch-bar

10 turkish getups, 53/35

Finisher

goals

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

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