March 25, 2018
0
Intermediate
One rep max testing:
Lunge 1RM
Chipper –
100 Jumping jacks
90 Russian twists / side
80 Squats
70 Flutter kicks / side
60 Weighted hip bridges
50 Jingle jangles (single count)
40 Burpees
30 Pull-ups
20 leg raises
10 Bear crawls (30 ft = 1)
Beginner
Three rep max testing:
Lunge 3RM
*Testing the three rep max is safer than the one rep because it will be easier to preserve form and technique due to less weight used. We will use a calculation to estimate your one rep max based on your three rep max.
Chipper –
100 Jumping jacks
90 Russian twists
80 Squats
70 Flutter kicks
60 Hip bridges
50 Jingle jangles (15ft = 1)
40 Burpees
30 Inverted rows
20 leg raises
10 Bear crawls (30 ft = 1)
