Warmup
• 20 cal Air Bike
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#
• 5 Inch Worms
Strength
Front Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Testing
For time:
• 100 Push-ups
Core
6 min EMOM:
• 10 AbMat Sit-ups
• Arch Body Hold in remaining time
Conditioning
10 min AMRAP of 2-4-6-8 … +2 reps:
• Overhead Squat 95/65#
• Chest-to-bar Pull-ups
* Continue the +2 rep pattern until time runs out. Score is total reps completed.