RETEST FROM 7.9.17
Warm up 7-10min
5min board briefing
Then for 5min,
-Do some stretching/foam rolling,
-Mind preparation and focus to get into the test , ready to give all you ve got!
Level 2 & level 1
5rounds for time
400 m run, L1:400m run
15 Overhead squats 40/30kg *if you scale down the weights , you should use the same ones at the retests.
L1: 20reps with empty barbell@20/15kg ,
Intro:15reps @empty barbell/ run 2park run each round, do 4 rounds.
- no time cap
Assistant work if you finish your test and you can breath(which you shouldn’t)
3-5 rounds for quality of
50 du or 25 or 10
15 wall ball
30 kcal row/bike/ski