Tuesday August 9th, 2016

Warm Up
General Dynamic Flex

Activation
3 Rounds for Quality
10/10x Deep Side Lunge
8x KB RDL
10 Air Squat Nose 2 Wall

TESTING DAY
Athletes will choose 1 station from each section. Must go in this order

1) 1 Rep Squat Test
Front Squat or Back Squat or Overhead Squat

2) Gymnastics Test
Max Muscle Ups or Max Pull Up or Max HSPU

3) Conditioning Test
500m Row For Time or 1 Minute Max Calories on Assault Bike


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