A.*Test Workout*

Health: 

For Time- CAP 24:

20 Deadlifts 135/95lbs

30/25 Cal Bike

20 DB Push Press 35/25lbs 

30/25 Cal Bike

30 Burpees 

30/25 Cal Bike 

30 Step ups 24/20”

30/25 Cal Bike

20 DB Push Press 35/25lbs

30/25 Cal Bike

20 Deadlifts 135/95 lbs

Fitness: 

For Time- CAP 24:

20 Deadlifts 185/125lbs

30/25 Cal Bike

20 Kipping HSPU 

30/25 Cal Bike

30 Bar Facing Burpees 

30/25 Cal Bike 

30 Box Jumps 24/20”

30/25 Cal Bike

20 Kipping HSPU

30/25 Cal Bike

20 Deadlifts 185/125lbs

Performance: 

For Time – CAP 24

20 Deadlifts 225/155lbs

30/25 Cal Bike

20 Strict HSPU 

30/25 Cal Bike

30 Bar Facing Burpees 

30/25 Cal Bike 

30 Box Jumps 24/20”

30/25 Cal Bike

20 Strict HSPU

30/25 Cal Bike

20 Deadlifts 225/155lbs

B.

Core Finisher

3 Rounds

:20 Hollow Rocks/Hold

:10 Rest

:20 Plank on Rings/Plank

:10 Rest

:20 Russian Twists

:30 Rest