Test Fitness Post

• 7 Leg Kicks each leg
• 7 Laying hip rotations each direction https://www.youtube.com/watch?v=y9Ea-Y2mXAU
• 20  Touchdowns

Strength focus:
Complete 1 set of each movement in order, then rest
3 sets:

1. Push Ups to fatigue
   1. Modification:
   2. Knee Push Up
   3. Incline Push Up
2. Bridges x 20-30
3. Planks x fatigue

Rest 1-2:00
Workout:
Do the following for 8:00, rest if you need to, record total number of rounds for future reference.

• 10 Push-ups
• 10 Stair or box step-ups each leg https://www.youtube.com/watch?v=AwYTYMlE79M
• 12 Bicycles each direction https://www.youtube.com/watch?v=9FGilxCbdz8

After 8:00 of working through the movements, take a 1-2:00 break to hydrate.  Then repeat for another 8:00