Warmup
Time: 15
Glute/Lower back SMR (5 min)
+
200m jog
10 Leg Swings (Front-to-back)
10 Leg Swings (Side-to-side)
10 Arm Circles (Forward and Backward)
16 Walking Lunges
10 Banded Good-morning
Part 1
Time: 30
Primary: Electricity - Secondary: Plumbing
A) Test Deadlift
OR
Deadlift: 3×8; 2 min rest b/t – build each set
AND
B) Test Upper Body Push
OR
Barbell Press
OII<: 3 reps OTM for 10 minutes
OII>: 20s Push-ups EMOM for 10 minutes
Athletes should focus on keeping perfect form throughout the deadlift and press. Build up slow on both the upper body push and the deadlift, make sure the nervous system is ready to handle a maximal load if going to a 1-rep.
Part 2
Time: 15
Primary: Plumbing - Secondary: Ventilation
Test Upper/Lower Endurance
OR
3 rounds for total time:
200m run
20 Push-ups->To Box
10 Deadlifts 225/155->185/135->135/95->95/65
Athletes should expect this to be mainly stamina with some breathing if fairly proficient at the movements. Remind athletes to break up sets early so that they do not reach failure in the later rounds. Also remind them to watch their form on their deadlifts throughout the Test.