This week we will be doing some general fitness testing! It's hard to see your progress if you don't have a measure of where you've come from. We will be doing strength testing, endurance testing, and "sprint" testing throughout the week. It's fun to get a baseline that we can build from so don't miss these tests!
a.) Hip and shoulder mobility
b.) SB "Fab 5"
a1.) Pull ups: 8-10 sets to find a heavy 3 for the day (use bands to scale, or weight to progress)
a2.) Rear leg elevated split squats: 5 sets to work to a heavy 8/leg
b.) Bench press: 8-10 sets to find a heavy 3 for the day
3.) Movement: Complete the following for max reps...
a.) :40 max cal row/:20 rest (x4)
**4 minute rest
b.) :40 max burpees/:20 rest (x4)
Track your calories and reps for each round and do your best to maintain. Keep in mind these are ALL OUT EFFORTS each time so there will most likely be a drop off in the numbers