Weekly Warm-up

2 mins @ 75% effort: run, row, skip or airdyne

2-3 rounds of:

  • 10-15 push-ups
  • 10-15 ring rows
  • 10 front foot split squats/side

It's testing time! Complete the following 3 tasks:

A. Find 1RM chin-up. If you don't have at least 1 unassisted chin-up, select an appropriate band and do as many reps as possible at a 4010 [tempo]

B. Find powel raise 8RM on each side at [4010] tempo

C. 10min airdyne or row time trial for max calories/metres.