Test Day!
Part A: Test 3 rep max weighted pull ups or consecutive pull ups
Part B: 1 RM back squats
Part C: Max distance hand walk (in 2 minutes) or max consecutive ring hold
Test Day!
Part A: Test 3 rep max weighted pull ups or consecutive pull ups
Part B: 1 RM back squats
Part C: Max distance hand walk (in 2 minutes) or max consecutive ring hold
A: Bench Press 4x10 at 60% of your 3 RM,
if you do not have one, work up to a heavy set of 10.
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6