Test Day!
The following exercises are to be done with strict form. Go for max reps for one set. Rest 4 minutes between efforts. Form is a must. If form is broke, you are done, total score where you are at and move on. If you pause during the movements, you are done.
-Push Ups: Strict plank position. Feet together, hands just outside shoulders. Movement is all the way down! Chest must touch the floor without taking pressure off of hands. Elbows must completely lock out at the top for rep to count. If plank is broken stop, you are done. No rest allowed, plank or not, if you stop at any time you are done.
-Wall Balls: 20#/15#. Must hit 10' target, and butt must hit leather ball on floor. If you miss the target or miss the ball, you are done!
-Pullups: Either Strict or Chest to bar!
-Kettle Swings: 70#/55#. Biceps must clear the ears for rep to count!
-AB MAT SIT UPS: No pause, if you rest you are done. Hands must go behind head and touch the floor and come up and touch the floor in front of you for rep to count.
-Ball Slams: Ball must go over your head at top, and must be caught on the bounce. If you miss the bounce, you are done. Biceps should clear the ears just like on the kettle swings.
Post your scores!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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