9 13

Skills warmup

Workout:

8 rounds:

7 burpees;

7 ring rows.

Finisher

reps	Movement        weight	1	2	3	…	8	total splits ↓
7 burpees
7 ring rows
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

Power Grid download HERE.

9 9

Skills warmup

Workout:

10 Rounds:

10 push press, 95

10 burpees

50 jump rope

Finisher

reps	Movement       weight	1	2	3	…	10	↓ total splits
10 push press, 95
10 burpees
50 jump rope
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

9 8

Skills warmup.

Workout:

Rounds in 20 min:

20 box jumps, 20 inches;

30 swings, 35.

Finisher

reps	Movement        weight	1	2	3	4	…	total splits ↓
20 box jump, 20
30 swings, 35
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.

9 7

Skills warmup

Workout:

5 Rounds:

5 deadlift, 185

10 push press, 115

15 toes to bar

Finisher

reps	Movement       weight	1	2	3	4	5	↓ total splits
5 deadlift, 185
10 push press, 115
15 toes to bar
	round splits →

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

Subscribe to the FitWorks daily workout Power Grid HERE.