We will be closed Wednesday, July 4th. Have a great day with family and friends!
Burpee Broad Jumps
10R/10L Squats with Hip Rotation (https://www.self.com/gallery/run-warm-up)
A. 6×3 Back Squat @83% of your 3RM
If you don’t know your 3RM (tested last week), find it instead.
Rest 90 seconds between sets and move that weight as fast as humanly possible on the way up.
B. “Beep Test”
This test involves running back and forth between two points 20m apart. Each run must be synchronised with a pre-recorded audio track which plays beeps (hence the name ‘beep test’) at regular intervals. Over the course of the test, the athlete progresses up through various levels (lasting just over a minute each), with the beeps getting faster at each new level reached. At the point where the athlete fails to reach the line before the beep, they must reach the line AND run to the next 20m point before the next beep. If they fail, the last SUCCESSFULLY completed shuttle run becomes their score and the test is over.