10 2

                        2018

Warmup:   

2 rounds

10 passthru

5 burpees

30 sec R-L planks

30 sec L-hang

  Buy‑­­in:           

400m run or row

Workout:  

5 Rounds, 3 min work, 1 min rest:

10 pushups, slap

10 ring rows

20 squats

[resume new rounds from previous endpoint]

Finisher

goals

reps               Movement             weight	1	2	3	...	5	↓split totals
10 pups, slap
10Ring rows
20 squats
round splits →

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

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