Benchmark Week
A.
15min
3 Cone Drill for fastest time x 3 Attempts
-5min Rest-
B.
Tabata Squat/Push Up
8 Sets
Squat x as many reps as possible for 20 sec
Rest 10 sec
8 Sets
Push Up as Many Reps as possible for 20 sec
Rest 10 sec
*Between Squats and push ups there is no additional break besides the 10sec
*You will record 2 scores: the number of reps on the round you performed the least reps of each movement
*Scaled Push Up will have Incline Bar set to #7
-5min Rest-
C.
Essentials:
7min AMRAP
Wall Balls x 7 reps
Hanging Knee Raises x 7 reps
Fitness/Performance:
7min AMRAP
Wall Balls x 7 reps 20/14
Toes to Bar x 7 reps