TESTING WEEK, DAY 1
STRENGTH
12 minutes to build to a:
1 Rep Max Front Squat
*Warm Up Set Recommendation:
8 reps @ Light Weight
6 reps @ Light to Moderate Weight
4 reps @ Moderate Weight
2 reps @ Moderate to Heavy Weight
*Then 2/3 attempts at 1 Rep Max
METCON
“Acid Reflux”
5 rounds for time:
15 Chest-to-Bar Pull Ups
12/9 Calorie Echo Bike or 15/12 Calorie Row
9 Thrusters (115lbs/85lbs)
MODIFICATIONS
Chest-to-Bar Pull Ups
- Pull Ups
- Jumping Chest-to-Bar Pull Ups
