Saturday 09/13/14

Reminder! Class starts at 7:00 a.m. today and will start by meeting in the old gym (there is no BBG today).

Time for some kettlebell swings and some sprints!

3 min AMReAP of:
10 Push-ups
10 Walking Lunges
1 Down-back (basketball court)

Rest 1 minute. Repeat for a total of 4 cycles. Record total reps completed for each of the 4 cycles. The down-back starts from wherever you finish your lunges - it finishes back at the end line again.

Rest 10 minutes.

T. Rice Conditioning Test
Complete three 300 yd Shuttle Runs (done as six 50 yd shuttles). We will start one run every 6 minutes, so this works out to approximately 4.5 - 5 minutes of rest between runs. These are all out sprints!

The T. Rice Conditioning Test is used regularly in NFL testing, so for some fun comparisons, below are the criteria commonly used by teams.

To pass the conditioning test:
*less than 200 lbs - 60 seconds and below
*200 lbs-250 lbs - 65 seconds and below
*greater than 250 lbs - 70 seconds and below

Finale: Stretch in the Spiderman lunge position for 2:00/leg.

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