Warm Up 2X's

  • 250m row
  • 10 PVC pass thrus
  • 10 PVC good mornings 
  • 10 Scap push ups
  • 5 Scap pull ups
  • 10 hollow rocks 
  • 10 supermans
  • 10 air squats

Mobility:
pick mobility that best suites the movements you are testing today. If you need ideas ask the coach or check out the mobility posters 

Skill: Last Day to make up any skills you still need to test. New cycle starts Monday!  

  • NJ Ave Sprint
  • Short lap
  • Backsquat 1RM
  • Max push ups in 1 minute
  • Heavy rock carry- weight & distance
  • 500m Row
  • Deadlift 1RM
  • Max pull ups in 1 minute
  • Long lap
  • Overhead press 1RM
  • 2000m row
  • Bench press 1 RM 

Workout:
Partner workout: cash in 

5 rounds each of 12/10 cal row 

Then: 

100 wall balls 20/14#

75 ab mat sit ups

50 pull ups 

25 push ups

cash out: both partners go out on a short lap framers carry/ rock carry.  Partition how ever you need. Only one partner carries the KB's at a time. 53/44# or rock of choice. 

Comment