Time: 10

200m Run
30 Calf Raises
10 Hanging Knee Raises
10 Arm Circles e/s

Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing

Test Neurological & Core Endurance


10 minute EMOM Alt:
1: 30s Double-unders
2: 30s Sit-ups


Test Running
Test Kettlebells


4 Rounds
16 KB Snatches 53/35->44/26->35/18->One-arm Swings->Kettlebell Swings
12 Box Jumps 24/20->20/14->Step-ups
200m Run

N&C Endurance: Athletes should focus on keeping their Double-unders unbroken if testing “Annie”. Keeping their movement consistent will allow for the best possible time.

For Running: Athletes should keep pace consistent as well as breathing. For mile: Stay conservative on the first 800m, it is better to have some gas left in the tank half way through than to drop off completely.

For Kettlebell: Athletes should keep their form in mind throughout the 10 minute EMOM in order to save their lower back. The better the form the more likely they will make it to the end. Remind them to BREATHE.

Part 2
Time: 20
Primary: Electricity - Secondary: Electricity

Test Flexibility


2 min Straddle Stretch
2 min Butterfly Stretch
2 min Sitting on Feet

Athletes should focus on deep breathes and staying relaxed the entire time, whether testing or just doing the programmed mobility. It is crucial for the nervous system to relax when testing flexibility or when working on it.

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