Testing continues for the next week or so.
Chest to bar Chin-Up, Chin-Up or underhand Supine Row – If you didn’t test this you will do so today. If you did you will do the work below.
A. Choose A1 or A2(depending on what you did for your test)
A1. Chest to Bar Chin-Up or Chin-Up – 5 Sets; set 1 you will complete your max set minus 3. get as close as you can to this number each set.
A2. Underhand Supine Row – Max reps x 5
B. Behind the Neck Overhead Press or Overhead Press – 4 sets of 8; Take your max reps you completed, look at the predicted 1RM on the wall and use 55-60% as a guide. If you completed these behind the neck for the test, do the same here.
C. AMRAP 7