8 28

                                2017

Warmup:

3 rnds

33 bkwards j rope

10 pass thru

30 sec hamstring stretch

30 sec quad stretch

Buy-in:

1000m run

Workout:

7 Rounds:

 12 kn to opp hand

10 burpees w twist

18 swing, 53/35

Finisher

22 turkish getups
22 kbell snatches

reps         Movement      weight	1	2	3	...	7	↓split totals
12 kn to opp hand
15  burpees
18 swing
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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