Crab walk (backwards/forwards)
Complete all three tests and record score.
A) 500m row
B) Max set of unbroken Strict Handstand Push-ups
Max set of Hand release push-ups
*women may scale from the knees
C) Max set Strict Pull-ups
*Any grip may be used. Full lock out at the bottom and chin over bar.
Men - Blue band or equivalent
Women - Green Band
*record all test results for future use. Use either beyondthewhiteboard.com or write times and reps on the board.
Russian Kettle Bell Swing 53/35
Goblet Squat 53/35
Box Jump 24/20"
*Russian KB swing. http://youtu.be/nkjgzFUHqfI
1 building lap (jog) + 1 building lap (walk)
Hamstring and Quad stretch