Dec 1

                             2014

Warmup:   

3 rounds:

100m run

6  turkish getups

8 burpees

Buy-in:  

2 rounds

33 abmats
33 supers

Workout:

21 15 9:

deadlift, bw - 2/3 bw
ring dips
goblet squats, 53/35

Finisher

goals
interval rowing 

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

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