1 23

                            2017

Warmup:

3 rnds

22 dbl unders

10 passthru

30 sec L-hang

4 turkish getups

Buy-in:

3 minute max burpees
2 min rest
3 rounds
10 cleans
10 OH press

Workout:

Rounds in 20:

20 GHD situps (40 abmat sub)

20 GHD back ext, (40 supers)

15 knees to elbows,

20 GHD back ext. (40 supers)

Finisher

goals

reps               Movement             weight	1	2	3	4	...	↓split totals
20 GHD situps
20 GHD back ext
15 knees to elbows
20 GHD back ext
round splits →

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

(626) 863-0008                   (818) 939-1188

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