10 23

                                      2018 

Warmup:

2 rnds
22 backwards jumprope
10 pushups
15 squats
10 passthru
10 one-leg jumprope

Strength:

any strength movement

Workout: 

 rounds in 22 min

100m run

12 push press, 95

12 HP clean, 95
8 chinups

reps	Movement        weight	1	...	5	total splits ↓
400m run
12 push press, 95
12 power clean
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)