3 23

                         2017

Warmup:   

 3 rounds

5 burpees

10 pass thru

rotator prehab

1 minute sitting toe touch stretch

Strength:    

2 rounds
30 ring row
30 back extention or supers
30 side bends

Workout:

10 min:

10 wallball, 20/15

5 chinups

then

10 min

10 ring dips

10 kbell snatch, 53/35

Finisher:

3 rounds 
100M Farmer's Walks
6 turkish getups

  

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

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