Warmup: ROM, dynamic stretches, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats
Skills test:
Rest 2:00 min between each exercise below.
Speed: 500 m row
Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished
Endurance: 1-set of max air squats in 2:00, rest must be done in the down position, if you rest for longer than :05 seconds set is done
Core Strength: Choose one, 1) max knees to elbows, 2) max toes to bar, 3) max hold front lever.
Strength: Strict Press
Warmup 5/5/3 @ 40/50/60%
Work: 5/5/5+ @ 65/75/85% 1RM
WOD: 15 min AMRAP
50 V-ups
50 Arm haulers
50 squats
Cooldown: stretch, roll out
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