Wednesday 1-9

TEST WEEK day 3

warm up
run 2 laps
shoulder prep from the board

Test 3
Shoulder Press- you have 20 minutes to find a 1RM. Recommended rep scheme is 5-3-1-1-1-1 until time or failure. Rest 2minutes between the first 3 sets, then 5 minutes between singles.

functional fitness
you may attempt a 1RM as long as form is solid. If you have any doubts work sets of 3, adding weight as you are able.

recovery
for everyone
run 1500m(5 laps) at conversation pace.

stretch
scalene stretch
shoulder extension
standing hamstring
calves