12 18

                               2018

Warmup:

2 rnds

100m run

rotator prehab
30 sec hamstring stretch

30 sec quad stretch
6 burpees

Buy-in:

Any strength movement

Workout:

amrap:

 5 min thrusters, 95/65

4 min chin-ups

3 min burpees

2 min swings, 44/26

1 min bx jmps, 20/16

Finisher

---

reps               Movement             weight	1	2	3	4	5	↓split totals
5 min thrusters, 95/65
4 min chin-ups
3 min burpees
2 min swings, 44/26
1 min bx jmps, 20/16
round splits →

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

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