Workout overview

1. Push-up test
2. L-sit hold test
3. Isometric chin-up test
4. Single-leg wall sit test
5. Dips test
Equipment needed: pull-up bar, dip bars
x

To see how much you’ve improved, you will repeat the same tests performed at the start of the program. Replicate baseline test conditions as best you can and try to beat your previous score.

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Squat ext rotation 5 ea
E. Wrist push-ups 10 ea side

1. Push-ups test 
Perform one set of max repetitions 

Take 3 minutes of rest before your next test to optimize recovery

2. L-sit hold test
Perform one set of max duration

Take 3 minutes of rest before your next test to optimize recovery

3. Isometric chin-up hold test
Perform one set of max duration

Take 3 minutes of rest before your next test to optimize recovery

4. Single-leg wall sit test
Perform one set of max duration (each side)

Take 3 minutes of rest before your next test to optimize recovery

5. Dips test
Perform one set of max reps

A. Shoulder flexion stretch
B. Shoulder extension stretch
C. Straddle stretch

Cool-down 
Perform 2 rounds without rest

Exercise Duration
A. Shoulder flexion stretch 60 secs
B. Shoulder extension stretch 60 secs
C. Straddle stretch 60 secs ea
Exercise A. Shoulder flexion stretch B. Shoulder extension stretch C. Straddle stretch
Duration 60 secs 60 secs 60 secs ea
A. Shoulder flexion stretch
B. Shoulder extension stretch
C. Straddle stretch