12 20

                        2016

Warmup:  

3 rounds

6 passthru

10 double under (practice)
6 turkish getup
10 ring row

Buy in:            

3 rounds:
OH box step
1 min bottom-of-sq hold

Workout:

4 Rounds 

15 c-b chinups
15 swings, 60/44
15 bx jump, 24/20

Finisher

3 rounds:

5 weighted dip / negatives
5 full clean

practice

iron cross

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

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