7 20

                          2015

Warmup:   

3 Rounds:

5 Burpees

10 push up

15 box jumps

Strength:

Find 

BENCH PRES 5RM 

then 

4 x 5 @ 90% of 5RM

OR

5x Max Rep Ring Dips

   

Workout

“SISSY TEST”  

              20 Burpees - 1 KB Swing  (53/35)

19 Burpees - 2 KB Swing

18 Burpees - 3 KB Swing

...

...

2 Burpees - 19 KB Swing

1 Burpees - 20 KB Swing

Finisher

Accumulate 5 min Plank Holds

 

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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