Here the real picture without Andrew Head cut off !!!!
Testing week !! complete these during the week to get your stats. These Pr and Bench mark allows you to see you are progressing and where you were and what you need to work on. This will be up on the board all week.
- 4 min skip test
- 400 m run test
- 4 min burpees
- 1 mile run ( 1 min mile…2 mile mile…whats yours today?)
- 4 min row
WARM UP 3 rounds Not for Time 5 Vertical Jump as high as possible 5 Push Ups 10 squats 45/35/Body weight then Tabata: superman and mountain climbers Strength: 3 3 3 3 3 Strength : front squat with 3 sec down 3 sec hold 3 sec up Metcon: 15min AMRAP 7 Box Jumps 11 Ring Dips 7/7 bottom up lunges with dbells