3 27

                      2019

Warmup:

3 rounds

10 passthru

5 burpees

30 sec L-sit

30 sec R-L side plank

Strength: 

Any strength movement

Workout:  

3 rounds:

200 jump ropes

100 m run

30 ring row

20 swings, 53/35

Finisher: 

stretching

reps	Movement        weight	1	2	total splits ↓
200 j rope
100 m run
rows
21 swings
	round splits →

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