12 13

                     2018

Warmup:   

2 rnds
10 passthru

8 pushups

5 burpees

15 squats

Strength:  

any strength movement

Workout:

ALTAP:  Big Helen:

5 rnds
400m run
21 swings, 53/35
12 chins

Finisher

2 rounds
100 abmat
100 supers
1 min L-hang
2 min side plank

reps               Movement             weight	1-5	↓split totals
400m run 21 swings 12 chins
round splits →

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

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