Let’s see where your fitness level is at, and set some new goals. The Baseline Test below will be a great measure of functional fitness and will be retested on in 6 weeks.
1) Warm Up (5-10 min): Go Through the >>>[New] Dynamic Warm Up <<<
2) Baseline Test: Take the Baseline Test & record your results below or in the Facebook group. We will retest this in 6 weeks.
Add – Pull-Ups or Australian Pull-Ups (how many can you complete in a minute)
Add – How long does it take you to complete a 500M row
3) Metabolic Circuit (16 min):
10, 9, 8, 7…. (go to zero for time)
Squats or Squat Jumps
Your score is your finishing time (please practice perfect form on every exercise).
4) Four Core (4 min):
>> Four Core <<
5) Stretch & Cool Down (4 min):
Don’t forget to post!
Great job today!