Warm-up
• 400 m Run
2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength (Test Week 1 of 2)
Shoulder Press
• 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 Double Unders
Conditioning
“Annie”
50-40-30-20-10 reps for time:
• Double Unders
• AbMat Sit-ups