MAP

5 minutes at each station, 2 minute rest after each station

(1)  

3 burpees

3 box jumps

(2) 

Row for calories

(3) 

7 KB swings

7 push ups

(4) 

Farmers walk - least breaks possible

(5)

Skip rope (double unders preferred) 

 

Post score for each block to comments

 

Post workout fueling males

15+ bf%: balanced pro/cho/fat no more than 1 hour people

10-14%: 10-20g pro, 20-40g choice

Less than 10% bf: 10-20g pro, 40-60g cho

 

Post workout fueling females

25+bf%: balances pro/cho/fat meal no more than over two

20-24%: 10g pro, 20g cho

Less than 20%: 10-20g pro, 20-40g cho