Test Week!

Mon

A. Squat 1/5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

B. Max Chins/ Ring rows in 1 min

Rest 2 mins

1. Max Pushups in 1 min

Rest 2 mins

Cond:

25 Situps

50 Jump Lunges

150 Skips

25 Wallballs

150 Skips

50 Jump Lunges

25 Situps

Tues

1. Strict Press/Push Press 1/5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

B. Max Plank (10/20kg)

Cond:

50 strict burpees

Wed

1. Deadlift 1/5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

1. Broad Jump/Box Jump
2. Max effort wallballs

Rest 2 mins

Cond:

Partner: 5 mins

5 chins/8 ring chins

5 Slams

Thursday

A. Floor Press 1/5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

1. Chins – 3/1 RM
2. Max effort bar hang (If unable, take rest and repeat)

Rest 2 mins

Cond:

Circuit: 2 rounds

Ropes

Squat

Plate crunch

KB get ups

Plank

Friday

1. BB Lunge 5RM

- If you find 5RM quickly then do 4 x 5 as close to your 5RM as possible

B. Max KB Swing - for time

Cond:

10mins Ascending Ladder – 1,2,3 and so on.....

Chins

Pushups

Squats