3 Rep Max Bench Press

You will complete a 3 repetition max lift in the barbell flat bench press.

This test must be completed with the week of competition. You may not use a 3 rep max from a past lift.

You may attempt this lift as many times as needed throughout the week to maximize your lift.

You must use a spotter when completing this test.

The standard is that the bar must start in a completely locked out position, touch the chest at the bottom of the lift and finish in a full lockout of the elbows.

5km run

Complete a 5 kilometer run on any surface available to you which may include a treadmill, track, or pavement.

This run must be completed during the week of competition. You may not enter a past 5km personal record.

SQUAT AND RUN

For time:

4 Rounds:

500m run (0.50 km) (0.31 mile)

25 Bodyweight Squats

- Rest 2 minutes between each round -

You will complete 4 rounds of a 500 meter run and 25 bodyweight squats, resting 2 minutes between each round.

Start a timer at the start of your workout and end the timer once you have completed the forth and final round. The 2 minute rest periods are include in your total workout time, except for the rest period after completion of the 4th round. You must use the entire 2 minute rest period, you may not start the next round until your 2 minute rest period has elapsed.

The standard for the bodyweight squats is the thigh going parallel to the floor on each rep.

You may complete the 500m run on a treadmill or on any other running surface.