Warrior Test Assessment

Session 12

Saturday July 21, 2012

Week 1

Warrior Test Assessment

The assessment is for total time.  We will store the total time that it took each of the bootcampers to complete this test for Week 1 and retest during Week 8.

Run .25 Miles (Around the block)

50 Box/Step/Bench Jumps

Run .25 Miles (Around the block)

25 Pull Ups (assisted)

Run .25 Miles (Around the block)

25 Leg Press/Dumbbell Squats

Run .25 Miles (Around the block)

25 Dumbbell Chest press/Dumbbell Shoulder press

Workout

50 Seconds Work 10 seconds Rest - 12 Rounds

1.  Lunge and Squat (forward or backward lunge, then squat)

2.  3 Walking push ups and 5 mountain climbers

3.  2 Burpees and 2 squat jumps

4.  plank side jump, plank star jump, plank side jump

Repeat

ABS

50 Seconds Work 10 Seconds Rest - 8 Rounds

1. Oblique knee touch left (Straight arm plank to left T to knee up to starting position)

2.  Oblique knee touch right 

3.  C sit arm raise

4.  Elbow Plank