10 17 - GRACE

                                                                                     2016

Warmup:

400M run

3 rounds

10 Samson Stretches

10 pass thru  

10 ring rows

Strength:  

5x5 bk squats

5x5 weighted chin-ups

 Workout: Grace

30 reps

Clean and Jerk, 135/95
(ground to overhead)

Finisher

3 rnds

50 AbMat sit ups

50 bk ext
50 side bends

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

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