OTM x 12 Minutes (4 Rounds)
1st Minute – Overhead Squats or Squat Therapy x 5
2nd Minute – Plank Hold x 45 Seconds
3rd Minute – Russian Step Ups x 10-12
Every 2 Minutes for 12 Minutes (6 Rounds)
Pause OHS x 3 Reps (2-3 Second hold at the bottom)
Fitness and Performance:
The following is the CFR Fitness Assessment. You will have 20 Minutes to complete it.
– 400m Run with MedBall (20/14)
– Dips x ME
– Strict Pull Ups x ME
– Push Ups x ME
– Sit-Up x 1 Minute AMRAP
– Tabata Air Squats
It needs to be completed in this order. The only thing that is timed is the 400m run. Everything else can be done at your own pace. However, once you fail at the movement you need to move on to the next movement.
1 Attempt at each movement.
– Dips x Max Effort
– Strict Pull Ups x Max Effort
– Push Ups x Max Effort
– Sit-Ups x 1 Minute AMRAP
Take as much time as you need for each movement and the rest in between. Once you start a movement, it is as many reps as possible until you fail. When you break, move on to the next movement.
8 Rounds for Reps
20 Seconds of Work
10 Seconds of Rest