11 20

                        2018

Warmup:

4 rnds

5 burpees

100m run

8 passthru
rotator prehab

                                                    

Buy-in:

2 rnds
22 turkish getups
100m farmers walk

Workout:

altap:

 tabata squats, 8 rnds

3 min rest, then:

21 15  9:

Chin-ups

Ring rows

Sumo deadlift highpulls

Finisher

goals

reps               Movement             weight	1	2	3	↓split totals
tabata sqts, 8 rnds
3 min rest, then:	21	15	9
Chin-ups
Ring rows
Sumo deadlift highpulls
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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