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Wednesday 14-01-2015

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Wednesday 14-01-2015

Warm up and Mobilise

A.

Upper body push strength test:

15 minutes to build to a standing press 1RM

B.

Upper body pull strength test:

15 minutes to build to a weighted pull up 1RM

or

Establish & start or continue pull up progressions

C.

Gymnastics endurance test:

AMRAP in 5 minutes:

Option 1: Accumulate as much FLR time as possible within 5 minutes

Option 2: Hand release push ups

Option 3: Strict handstand push ups

D.

Core test:

3 Sets x max repetitions:

Toes to bar

or

Knees to chest

Rest 2 minutes between each attempt

Notes:

-Record total reps per set + overall for core option

E.

15 minute zone 1 row/air dyne or ski


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