3 9

                          2016

Warmup:   

2 rounds

10 passthru

100m run
15 squats
rotator prehab

  Buy‑­­in:           

33 burpees

Workout:

5 Rounds:

 400m run

20 front sq, 95/65

10 HP cleans

Finisher

2x20 
deadlift or Sq

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

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