Assessment Day 2
Warmup:
3 Sets
Theraband Tall Plank Lateral Crawl x 5m/side
45 Double Unders
30sec Star Plank/side
AB .4/.3 miles
rest 2mins
https://youtu.be/w2s9W71MEhg Theraband Tall Plank
https://youtu.be/-9toG6869YY star plank
A) Weighted Bar Dip
Build to 1RM
*Strip the weight down to 70% of the total added load for the 1RM and perform 1 addittional set of max reps unborken.
B) Kipping Handstand Push Up
1 Set for max rep unbroken
*FILM FOR YOUR REFERENCE LATER
https://youtu.be/8rziRrOVRuo
C) 2min AMRAP @ 100%
20 PC&J 95/65lbs
MAX Calories Assault Bike in Time Remaining
rest 6-8mins before D
https://youtu.be/ffmgYGWzEdM Touch and Go Power Clean and Jerk
D) 2min AMRAP @ 100%
30 Toes to Rings
MAX Meters Row in Time Remaining
https://youtu.be/fXmLgN7r95c T2Rings
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