8/12/16

“Onesies”
Athletes choose (1) from each section:

1) 1-Rep Squat Test
Front Squat, Back Squat, or Overhead Squat

(*We are looking for a technically sound 1-rm

*If you are new we will work through 5×5 of one of the squat variations working on technique)

2) Gymnastics Test
Max Ring Muscle-Ups, Max Pull-Ups, or Max Handstand Pushups

(Scaled options- Hard Ring Rows or Banded Pull-ups and Box Handstand Push-up or Raised HSPU)

3) Conditioning Test
500m Row for Time, or Max Bike Cals in 1:00

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