FITNESS TESTING #9
3 Front Squat (225/155lbs)
AMRAP Muscle up for the remaining minute
3 Front Squat (185/125lbs)
AMRAP Ring Dip for the remaining minute
5 Front Squat (95/65lbs)
AMRAP 20-inch Box Pushup for the remaining minute
Do Beyond Rx’d programming for the day.
Rest 20 minutes
Every Minute for 10 minutes:
– 20m Prowler sprint (2.5xBW/2xBW)
Rest 10 minutes
1 mile sled drag
– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW.