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FITNESS TESTING #3: “The Fast and the Furious”

3 Rounds
15 Burpees
400m Run
15 Pullups

Do Beyond Rx’d programming for the day.

Rest 15 minutes

5 rounds for time:
15 cal Assault Bike
15 Toes to bar

– Goal is under 10 minutes, but good times will be under 8 minutes. Hit the bike hard to make up some time, as the toes to bar will really start to slow down.

Rest 10 minutes

3 rounds for quality:
25 Hip extensions (45/25)

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.