1 24

                2017

Warmup:   

3 rounds

10 wall squats

10 passthru
rotator prehab
6 turkish getups

  Buy‑­­in:           

3 rounds:

Faraways
10 deadlift

Workout:

4 Rounds:

  400m ball carry, 20/15;
[rain sub: 300 j rcpe]

25 Bx Jumps,  20/16
15 ring dips

Finisher

gcal

reps               Movement             weight	1	2	3	4	↓split totals
400m ball carry
25 bx jump
round splits →

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

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