November 13th, 2015

*Testing Period* – Be sure to post your results (and feels) to the comments!

A. Front Squat – Build to a 1-RM

B. Max Unbroken Double Unders – Three attempts to find your max, rest 2 minutes between attempts

C. 3 Minute AMRAP of Toes to Bar, in UNBROKEN SETS OF 3

D. Rear-Foot Elevated Split Squat @3010; take 2-3 sets to find an 8-RM with each leg (stick to the tempo!)

E. Side Plank Test; goal is 90 seconds each side.

Notes:
-Six sets or less (after warm-up) for the FS 1-RM
-Three legit attempts on the DUs; mulligans allowed if you trip up really early; Note best UB set
-Toes to Bar in sets of 3; MUST drop off after 3 each time
-RFESS – Bench should be just below the back of the knee, take two steps then plant top of back foot on the bench; 3-second lowering, no pause at the top or bottom.
-Side Plank is on elbow and foot, if you hit 90 seconds stop; if you fail before that, note the time.