Monday October 29, 2018 - Bike Test Day

M1) Sumo Deadlift

6 Sets: Build to a 3 Rep max

M2) Strict Pull up


1: Build to a heavy 3 rep weighted pronated strict Pull up.

Drop set: 70% of heavy 3 for max reps

2: 6 Sets:

Max Strict Pull up

Rest :15

Max Ring Rows

Rest 1:30

3: 6 Sets:

Max Banded Strict pull up, choose band that allows for 8+ reps

Rest :15 Sec

Max Ring Rows

Rest 1:30

M3) Assault Bike

5 Min Max Cal Bike

ALL OUT EFFORT! This will be baseline metric for the fall cycle.

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