“A Test” by DB
For Time:
400m Run
21 Pull-Ups
9 Thrusters 135/95 RX+155/105 MRX 115/75
REST 2min Add/Drop Weight
400m Row
15 Thrusters 115/75 RX+135/95 MRX 95/65
15 Chest to Bar
REST 2min Add/Drop Weight
100 Double Unders
9 Bar Muscle-Ups MRX 9 Burpee Chest to Bar
21 Thrusters 95/65 RX+ 115/75 MRX 75/55
*Athlete can pick any order to do the A Test* i.e. top to bottom, bottom to top, or middle to top to bottom etc..
Core Development x 3-4 rounds
10 GHD Sit-Ups to 10sec GHD Sit-up hold
10 Hip Extension to 10sec Hold (straight out)
10 Ball Slams
