It's the end of this training cycle...Benchmark Week!

Weekly Warm Up

2 mins Skipping or 500m Row

3 Rounds of:

  • 10 Ring Rows with controlled tempo
  • 10 Squats with band just below knees
  • 12 Walking Lunges
  • Part 1:

    NEW Q’s: A1: Back Squat 3 x 5 sets across – rest 60sec    *add 5-10# from last time A2: Chin Ups 3 x 4-8 – rest 90sec

    VETERAN Q’s: A1. Back Squat 1RM

    Part 2:

    Benchmark #1  *Compare to February 28, 2011

    • 2 mins Row for max calories
    • 30sec Rest/Transition
    • 2mins Max Double Unders
    • 30sec Rest/Transition
    • 2mins Max Burpees
    • 30sec Rest/Transition
    • 1min Row for max calories
    • 30sec Rest/Transition
    • 1min Max Double Unders
    • 30sec Rest/Transition
    • 1min Max Burpees

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