Warm -up – 200 RT, Leg Swings, Back twist, PVC
1. Obstacle Course
2.For time:
4 Legless Rope Climbs
Rest :60
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs
If 9 Legless is out of the question, complete the test with standard Rope Climbs
3. 800 meter Run
Rest 1 Minute
800m Run
Rest 1 Minutes
800 meter Run
Score is fastest and slowest time
4. 6 Rounds :60 on :30 off
Max Calories on Rower
Score is total Calories
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