02.12.18

2018 RCF Baseline - RETEST

( 30-MIN 6:4:20 )

PART 1 (Starts at 00:00)

- 90 SEC Max Sit Ups

- 90 SEC Max Jumping Air Squats

- 90 SEC Max Plate Burpees

- 90 SEC Max Jumping Lunges

- REST 4 MINUTES, THEN...

PART 2 (Starts at 10:00)

- 200m RUN @ ( 10/15/20/25 )

AMRAP of...

- 20 Plate Burpees

- 20 Goblet Plate Squats

- 20 Plate Russian Twist (PER SIDE)

- 20 OH Plate Lunges

S (25/10) - Rx (35/25) -  Rx+ (45/35)

Score = Total Reps Part 1

Score = Total Reps Part 2