In 24 mins:Row 1000/750mThen AMRAP of: 2 Rope climbs10 Box jump overs (24/20″)10 Chest to bar pull-ups10/7 Cal on Assault bike10 Bar muscle ups10 Box jump overs (24/20")Below is the testing for this week.“But what if I’ve already done that test?”-There will be a programmed workout that fits into the same time domain as the test. Various reps and sets will take the place of any strength tests that you’ve already done.“Should I test the same thing again?”-No. Save it for the next testing cycle (in 3-4 months). You don’t get stronger/fitter from constantly testing. Work on the skills/strengths/movements so you can level up even MORE the next time.Monday-Weightlifting-Rings-Squat EnduranceTuesday-Aerobic Power IntervalsWednesday-Flexibility-Core and Coordination-KettlebellsThursday-Run-RowFriday-Make up day (you can wear lipstick and eye shadow if you think it will help)Andre
