Monday
Final Assessment! Compare your results to the first assessment, done 7 weeks ago on July 8.
Warmup
3x
4/4 Windmills
10 Good Mornings
5/5 Thrusters
10 bent over rows (with bands)
100m Run
Assessment, for max total reps
In 4 min:
400m Run
Max Pullups (dead hang to chin over bar, or ring rows)
Rest 1 min
In 4 min
400m Run
Max DU (no battling ropes! Only DU or 3x singles count)
Rest 1 min
In 4 min
400m Run
Max Wall Balls (Butt to ball. Ball to line for women, ball above line for men)
Durability
Roll, stretch and box breathing