3/30 test week

Unrated – Level 3

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Warm-up

400m run

3 rds

10 good mornings

10 Cossack squats (bar on back)

10 v ups

Mobility

Foam roll

Strength

Back Squat (Find a heavy 2 reps)

Warm up for 3-5 minutes then perform the following Rep scheme:

10 reps: light-moderate

8 reps: moderate

6 reps: moderate-heavy

4 reps: heavy

2 reps: HAP

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

10 push ups

20 weighted (wall ball) step ups (20″) (20/14)

30 goblet squats (20/14)
You will bear hug a wall ball for the step ups and squats