08Feb13: Friday. Final's from Test week

Tests-    YOU CAN Perform these in any order.....



1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) 10 minutes to establish a 1rm Bench Press.

5) Row 2k for time.

05Feb13: Test week. Day 2

Strength
20 minutes to establish a 1RM HBBS.

Conditioning
Prep:
Run 400m @ 75% – rest 3 minutes.
Run 400m @ 85% – rest 4 minutes.
Run 400m @ 90% – rest 5 minutes.

Test:
Run 400m – all out.