Pull-ups & 3 cone tests.

Tests:
inverted row pull-ups: 11
3 cone drill: 9.81 seconds

Met-con:
3 rounds of

  • 20 slam balls (15#)
  • 18 burpees
  • 16 box jumps (scaled down to 18″)

Time: 12:25

Tabata:
plank with 10# plate

The met-con was brutal, especially followed by planking lol.

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