11.30

3-5 minutes of workout prep
x-band walks x 10/side
KB windmill x 10/side
scap pull ups x 10
push up plus x 10
sumo squat to stand x 10

then

TESTING WEEK

FITNESS
A. BS; 3 sec. lower; 3 reps x 5 sets
A.2 3 sec. chin over bar hold + 3 sec. lower top half, 3 sec. lower bottom half + 3 sec. hang x5 sets
B. db row x 5/sidex 3
+
For time and reps
3 minute max kb thrusters, 35/24# per hand
3 minute max calories on aB
3 minute plank hold

PERFORMANCE
A. BS; 50×5, 60×5, 70×3, 80×2, 85×1, 90×1 then 3 more singles from here
B. Strict Pull up – 1 set of max reps
+
max unbroken thrusters in 90 seconds @ 135/95
rest 90 seconds
max unbroken thrusters in 90 seconds @ 115/75
rest 90 seconds
max unbroken thrusters in 90 seconds @ 95/65
rest 90 seconds
max calories on aB in 90 seconds

Cool Down
doggy pose x 1 minute
seated straddle x 1 minute
pigeon pose x 1 minute per leg