7 30 - ABBATE

                         2015

Warmup:

2 Rounds:

5 50 meter sprints (walk back)

10 Push Ups

15 Ring Rows

 Workout

ABBATE

1 mile Run

21 Clean & Jerks (155/105)

800 M Run

21 Clean &  Jerks (155/105)

1 mile Run

Finisher

Accumulate 5 min Side Plank Holds (On both sides

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

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