Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Bench press – work up to a heavy set of 5 reps
Fitness: Every 40 seconds for 8 min, 2 strict press RPE 6
Part 2 – Conditioning: “Level 1 Test”
Performance and Fitness: Clock set to 10:00
Goal is to finish in under 6:30/men or 7:00/women. If you are successful, rest 2 minutes and work your way back up.
- 500m Row
- 40 Squat
- 30 Situps
- 20 Pushups
- 10 Pull-ups
Fitness athletes have the option to run 400m instead of row.
