Fitness
Level 1 testing
5 sets:
DB shoulder press x 8-12
rest 60 sec
Unbroken skipping x 60 seconds
rest 60 sec
Plank x 45 – 60 seconds on hands
rest 60 sec
1000 m row
maintain 22-26 for first 400 m then increase 2 SPM every 200 m
This row is about developing consistency, not a max effort, if needed rest 3-4 minutes then repeat.
Performance
Level 2 Testing
5 sets:
BB shoulder press x 5-8
rest 60 sec
Unbroken DU x 60 seconds
rest 60 sec
Wall climb to hold (half way up) x 20-30 seconds
rest 60 sec
1000 m row for consistency
0r
2000 m row for PR tester
Sport
Rest Day
