Today is our Body Fat testing! If you haven’t already reserved your time slot, please text me with your availability!
Remember, do not eat for 2 hours before your test. Bring a swim suit and a towel…be prepared to get completely submerged. Also remember your cash or check ($49 if first test, $35 if you’ve already done one).
Warm-up: ROM drills, 15 push ups, 20 OH squats with PVC, 25 sit ups
Strength: Bench Press
Warm-up: 5/5/3 @ 40/50/60% 1RM
Work: 5/3/1+ @ 75/85/95% 1RM
WOD: 3 Rounds for time of:
4 – 50m sprints
10 OH squats (95/65#)
20 GHD situps
Cool-down: 100 sit ups, 50 arm haulers
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