A. Warm Up
2 rounds
5 wide squats
5 squats
5 narrow squats
2 Turkish Get Ups /side
B. Activation/ skill test
Start a running Clock
0-2 min
One set Max T2B/Knees to elbow, knee tuck
2-5 min
Max HS Hold
5-7min
Max Hollow rocks
C. Aerobic capacity Test
30 min cap
5 rounds
1k Row/Run 1k
15 thrusters 35/20kg
15 Burpees
15 pull ups