It’s Benchmark Week!!! Be sure to record all of your WODS/Lifts as we will repeat them in the future! Good luck!
WARMUP
Here we go!
1-2 Rounds
:20 Ipsilateral Dead Bugs
10 Yard Spiderman Crawls W/ Elbow To Drop
2R / 2L Spiderman To Lateral Flexion And Extension
:20 Hollow Body Hold
10 Yard Knee Hug To Horizontal Lunge Twist
Wall Squat Test
WOD A
3RM Back Squat
WOD B
“Beep Test”
“Beep Test” How To’s and Results Chart
https://www.topendsports.com/testing/tests/20mshuttle.html
