Warm-up
• 400 m Run
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 Air Squats
• 20 Arm Circles CW
• 20 Arm Circles CCW
• 20 Arm Hugs
• 20 Alternating Arm Swings
3 rounds:
• 10 Ring Rows
• 10 Jumping Jacks
Strength (Test Week 2 of 2)
Weighted Pull-ups
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM
Rest 2 minutes between each set.
Skills Test
For time:
• 100 Push-ups
Conditioning
“Helen”
3 rounds for time:
• 400 m Run
• 21 Kettlebell Swings 53/35#
• 12 Pull-ups