It's week 8 of this training block so it's time to re-test! The workouts this week will look familiar, but even if you missed the pre-test of certain exercises you will at least get a benchmark to compare future workouts to.
a.) dynamic warm up
b.) shoulder bands
a.) 3rm Bench
b.) 5rm RLESS
c.) max pull up (weighted or band)
a.) :40 on/:20 rest (x4) MAX CAL ROW
b.) :40 on/:20 off (x4) MAX BURPEES
**4:00 minute rest between a. and b.