3 22

                         2016

Warmup:   

 3 rounds

10 Samson Stretches

10 pass thru

rotator prehab

1 minute sitting toe touch stretch

Strength:    

2 rounds
30 ring row
30 back extention
30 side bends

Workout:

7 min:

10 wallball, 20/15

5 chinups

then 
7 min

10 ring dips

10 kbell snatch, 53/35

then 
7 min

 20 bk ext (or supers)
10 GHD situps (or abmats)

Finisher:

3 rounds 
100M Farmer's Walks
6 turkish getups

  

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

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