Strength:
Find a 1RM Back Squat, then -20% for 2×3
or,
Back Squat: 5×5 (recommended for newer athletes)
Conditioning (Test):
“Jackie”
- 1 K row (or 50 cal bike)
- 50 Thrusters (45/35)
- 30 Pull-ups
After class (Midline):
TTB: 3xME
or
GHD sit ups: 3×5-10