September 16

C. Strength

15 mins to find - Close Grip Bench Press 1RM @ 20X1 (no bounce)

D. Gymnastics Test (5-8 min segment)

(Warm up ankles first with narrow squats and some bar on knees)

Max pistols in 60 seconds - 2 attempts
if you do not have pistols spend time working on scaled variations

E. Row test

2min Row technique - no straps
1 min row technique - high stroke rate, shorter slide on the return

500m time trial.