Test Week

Day 1

Back Squat - 1RM ; 5x10 @50%
Rest as needed
5 rounds - 25 air squats, 25 calorie row, 25 burpees
Rest as needed
5 rounds - 60s plank, 60s rest

Day 2

Bench Press - 1RM ; 5x10 @50%
Rest as needed
For time : 50 dips, 100 push-ups, 10 wall-walks
Rest as needed
20s hollow hold, 40s rest x 10 rounds

Day 3

Deadlift - 1RM ; 5x10@50%
Rest as needed
Circuit Style (Doggy) 5 rounds ->
10 Dumbbell Row (Each arm - heavy but fast)
10 Pull-Ups
10 Barbell Curls (Heavy, but unbroken)
20 Supermans
Rest as needed
Russian Twists - 2x50 (25 each side - add weight if possible)

Day 4

Press - 1RM ; 5x10@50%
Rest as needed
Hang Snatch - 1RM
Hang Clean - 1RM
Rest as needed
AMRAP 10 -
One Arm Dumbbell Snatch @50 x 10 (alternating, 5 each side)
15 calorie ski erg
Rest as needed
100 sit-ups