Part 1] Low Intensity Steady State [LISS]
• 3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete Full Body Mobility video

Part 3] Complete upper body activation video

Part 4] 5 REP MAX FLAT BENCH CHEST PRESS
You can utilize kettlebells, dumbbells, or a barbell for this test just ensure you retest with the same tool you utilized on week 1.

Hit a few warm-up sets of 2-3 reps increasing in weight till you’re close to your goal weight. Rest 2 minutes and then attempt your chest press 5 rep max.

Part 5] Strength + Conditioning
Complete this chipper for time:
- 30 Box Jumps
- 50 Knee to Chests
- 70 Over the Shoulder Slam Ball Toss
- 90 Walking Lunges (DB or KB or Barbell)

Every 3 minutes stop and complete 3 burpees!
🤮

Hannah’s time 14:44
24” box
Sets of 10
Slow and steady
3x30