11 8

2018

Warmup:

3 rnds
10 passthru
10 OH kbell squats
20 squats

Buy in:

2k run or row or cycle

Workout:

Tabata protocol - 1 min rests:

Swings, 44/26

Supers or Back ext

Abmat

Wallball, 20/15

Finisher:

stretching, 
goals

reps	Movement                 weight	1	2	3	…	8	↓ split totals
Swings, 53
Back ext
Abmat
Wallball, 20
	round splits →

	time / score	recovery	Kcal
workload (foot-pounds)		power (fp/min)	power ratio (power/bmi)