Tues – Jan 2nd

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
3 rounds
10 KBS
10 lunges




Test #8
1RM Back Squat
20min to find


Test #9
Max Reps: Pull-Ups
Max Pull-Ups
Rest 1min
Max Reps Pull-Ups
*Score = total reps combined


Test #10
For Time
Row 500m


Cool Down
1.) Spend 3min foam rolling legs
2.) Spend 2min in pike stretch

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