Monday April 3rd – New Assessed B

Monday:  4/3

Newbie Day 1: 6am, 6:15pm 

Teach bracing and record plank. 2 Min Max

Teach Hollow Hold and check progression level.

Teach Pushup, Squat, TRX Row Yellow Bar Row if need be.

Baseline Assessment: Modify for Rain or Cold 

300m Run (White Mail Box)  (If Cold/Raining 75x Jumping Jacks)

2x: 10x Pushups, 10x TRX Rows, 20x Squats

300m Run (White Mail Box)  (If Cold/Raining 75x Jumping Jacks)

New Assessed B: 100 Burpees for time: (12 Min Time Cap)

  • Newbies 50 Burpees

Pull Up Progression: 6-8 Reps or 3 sets max reps 10-12 Min Cap 

  • Deadhang/Attempt
  • Assisted (Band,TRX, Partner)
  • Negative (Working on 5 Sec Negative)

Superman Core: 3 RNDS of

:45 Max Super man Hold 

:45 Rest