CrossFit
Test Day #1
A) Back Squat 1 Rep Max
B) Max Double-Unders in 2 minutes
Longevity
A) Build to a solid heavy single back squat
B) Jump rope skill work – SU/DU
QuickFit
2 rounds:
2 min max Calories of Rowing
20 single-arm DB Push Press
15 abmat sit-ups
10 burpees
rest 1 min
