Notes: Today we test where we’re at with these two movements. Over the next 7 weeks we’ll gradually add reps based on a percentage of today’s average. We’ll retest in Week 8.
Push Ups:
- 25
- 17
- 11
Average: 18
Pull Ups [black band]
- 8
- 6
- 5
Average: 6
Conditioning
With a 15:00 clock, perform for max TOTAL reps:
- 1:00 Pull Ups
- 2:00 Burpees
- 3:00 Step Ups @ 20″
- 4:00 Kettlebell American Swings @ 35-53lb (16-24kg)
- 5:00 Squats
Results:
- 16 pull ups
- 15 burpees
- 40 step ups
- 50 KB swings [35]
- 100 squats
Total: 231