Warmup: ROM, 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: 400 m run
Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is done.
Endurance: 1-set of max ring dips in 2:00, feet can’t touch the ground, no bands used. Modification is box dips.
Core Strength: max L-sit hold
Strength: Clean and Jerk
Warmup: 5/5/3+ @ 40/50/60% 1 RM
Work: 5/5/5+ @ 65/75/85% 1 RM
20 Ball Slams
50m Burpee broad jumps
20 Sandbag OH Press
50 Step-ups with barbell (20/16″)
20 KB Figure 8’s
50m Bear crawls
Cooldown: Roll out and stretch