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