Noob SWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 5 lbs to last workout)
PT SWOD
Squat 5, 5, 5, 5, 5
Press 1, 1, 1, 1, 1
DWOD
T. Rice Conditioning Test
Complete:
Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*You have two choices: Six (6) 50 yard shuttles or Five (5) 60 yard shuttles.
To Pass Conditioning Test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below
Post body weight and pass or fail.
Completed the shuttles...but I think our "measurement" was off. Seemed more like 70 yds.
ReplyDeleteThen...
200m of walking lunges. For every lunge complete one sit-up and one push-up. (e.g. if you lunge for 20 steps, complete 20 push ups and 20 sit ups).
Complete in 16:30
Squat @ 365, 385, 405x3, 375, 375x3
ReplyDeletePress @ 185, 190, 195, 205 PR, 210F