Today we will be testing a 1 Rep Max and re-testing the 10-min Bike test. For the 1 rep, you can squat or deadlift (you could also pick a push press or bench if your heart desires). You will have 20 mins here, so be sure to rest and build up slowly. For the 10-min bike test, if you have been with us for the last few months you will most likely have a previous score; try and beat or achieve the same score.

Part 1
Choose 1…
20 minutes to establish a 1RM:
Back Squat, Front Squat, Deadlift or Press (bench or shoulder)

Part 2
As many reps as possible in 10 mins of:
Bike Calories

Post Work
For quality:
3x 6 Eccentric Split Squats, pick load
Pigeon Stretch, L 1:30 min/R 1:30 min
3x 6 Eccentric Dumbbell Pull Overs, pick load
Thread-the-Needle, L 1 min/R 1 min