Final Assessment
It’s now time to retake your initial assessment.
Give your body 2-3 days of rest then hit it hard. Make sure that the loads you used are the same and that you test yourself on the same distance for the work capacity effort!
Assessment 1:
Warmup: 3 rounds, 4 if desired
8x Push-ups
8x Sit-up
2x Pull-up
200 meter run
Max Reps in 2 minutes
Max Reps in 2 minutes
Max Reps without coming off the bar
**Record all numbers
Assessment 2:
Warm-up: 3 rounds
8x Bench Press – start light and build up each round
8x Lunge e/s
4x Mantis
Max Reps
Bench Press at 65% of Bodyweight
Max Reps
Max Reps in 90 seconds
Once you complete the assessment let us know how you did!