(No Measure)
Shoulder Mobility
Bicep/Tricep/Hip Activation
Squat Therapy x20
Front Squat (5×5@75%, 3×3@80%)
Metcon (Time)
Rowing capacity test-maintaining an average 500m/min pace for as long as possible
Level 1
M-2:10
W-2:30
Level 2
M-1:50
W-2:10
Level 3
M-1:40
W-2:00
Level 4
M-1:35
W-1:55