2/7/18 New Test (Aerobic)

File_000-174

Warm Up:

Row or Bike x 2:00
*progressively faster every 30 seconds
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2 sets:
Reverse Lunge + High Toe touch x 10 Alternating
Cossacks x 6
Frog Jump + Squat Jump x 5
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w/ a pair of light DBs
2 sets:
Alternating S.A Press x 20
Rear Delt Fly x 12
Bent Over Row x 15
Thruster x 8

Skill, Strength, or Mobility:

4 sets alternating with a partner:
Walking (no speed walk) Farmer Carry Down/Back 100′
Partner Holds Sandbag in bear hug.
*switch, repeat, x 4.

WOD:

“Sage at 20”
20 Minute AMRAP:
20 Thrusters (135/95)
20 Pull Ups
20 Burpees
*If you don’t have pull ups for this test, move to the L2 option.

L2: (115/80), KB Sumo DL High Pull (24/16kg)
L3: (95/65)
L4: (75/50)