Part 1

NEW Q's: Back Squat 3 x 5 sets across - rest 3min between work sets. VETERAN Q's: Back Squat 3RM - rest as needed

Part 2

As Many Rounds as Possible in 10 mins of:

  • 12 Wall Ball
  • 8 Push-ups
  • 12 Box Jumps

Part 3

Re-test Seated External Rotators 8RM IF you didn't exceed the targets during initial testing (10lb for Women & 15lb for Guys)

Re-Test Max side plank IF you didn't get 90sec/side upon initial testing. Rest 1min between sides.

Comment