2 rounds as warm-up:
15 light band pass-throughs
15 light band pull-aparts
:30-:60 plank on ground

For reps:
5:00 max reps upper pulling movement of choice
5:00 rest
5:00 max reps upper pushing movement of choice
*our go-to for these tests are strict pronated pull-ups & strict handstand push-ups, but select a movement that you would like to see improve this year – toes-to-bar, CTB pull-ups, muscle-ups, perfect push-ups, strict dips, etc… if choosing between 2, opt for the more challenging
+
For time:
100 calories – athlete’s choice row/bike/ski
+
5:00-10:00 mobility work – coach-led

Post results to comments.