1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

1.) 1 Round (0:00-15:00)
- 1:00 Ride/Row (Build In Pace every :20)
- 15 Scapular Pull-Ups
- 12 Alternating Shoulder Taps in Plank
- 8 Push-Up Plus (Full ROM Push-Up w/Scapular Abduction/Flexion/Protraction at top)
- 8E Single Arm Ring Row

* Use the rest of the time to brief S.F.P and demo movement.

4.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Seated Forward Fold

S.F.P. Notes:
This is FITNESS TEST 3. These are capacity tests. Intensity drops mechanically to allow for a higher chance of consistent power output due to lower skill demand. DO NOT open up with a max unbroken set or push yourself to failure. Use the 40% rule here. If I can perform 10 Bar Muscle-Ups unbroken, I would consider performing sets of 3-4 with a short rest period to accumulate consistent sets and give myself a higher chance of scoring more reps OR if I can only do 1-3, then consider hitting singles with :15-:20 REST between your reps.

E.S.D. Notes:
This is as much a muscular endurance test as it is testing our aerobic endurance over a longer time domain. Take your rows at a moderate pace so that it sets yourself up for success being able to get right on to the Sit-Ups. If you move quicker on your Sit-Ups but break them up, it may allow you to save some energy and limit time under tension going into the rope climbs. Try to keep your rope climbs to as few pulls as possible by bringing your knees up and leaning back every time you go to set your clamp on the rope.