Demo Lesson

FOUNDATIONAL AND TESTING

MOVEMENT LESSON#1

Access the MOVEMENT STANDARDS for video demonstrations

The movements for today's lesson will be

Perform 3 - 5 REPETITIONS of each movement.

PUSH UP

SIT UP

SQUAT

BODY ROW

BURPEE

CHIN UP

DIP

SKIPPING

MOUNTAIN CLIMBER

Unsure of any of the movements described ? check out our Movements page.

BASELINE

IMPORTANT
Completion of this workout exactly as written and recording time accurately is essential for allocation of the correct PT program.

For time complete the following:

500 METER RUN

40 SQUATS

30 SIT UPS

20 PUSH UPS

Unsure of any of the movements described ? check out our Movements page.

MOVEMENT LESSON#2

Access the MOVEMENT STANDARDS for video demonstrations

The movements for today's lesson will be

Perform 3 - 5 REPETITIONS of each movement.

GROUND TO SHOULDER

SHOULDER TO OVERHEAD

GROUND TO OVERHEAD

THRUSTER

BAG OVER SHOULDER

SANDBAG GET UP

LUNGE

KETTLE BELL SWING

Unsure of any of the movements described ? check out our Movements page.

IMPORTANT
Completion of this workout exactly as written and recording time accurately is essential for allocation of the correct PT program.

START TODAY WITH A BEEP TEST

BEEP TEST

Unsure of any of the movements described ? check out our Movements page.

MOVEMENT LESSON#3

Access the MOVEMENT STANDARDS for video demonstrations

The movements for today's lesson will be

Perform 3 - 5 REPETITIONS of each movement.

DEADLIFT

SUMO DEADLIFT HIGH PULL

BOX JUMP

BOX OVER

TUCK

BACK EXTENSION

RUSSIAN TWIST

ROWER

Unsure of any of the movements described ? check out our Movements page.

REST DAY

Rest your body so you can go hard tommorrow!

IMPORTANT
Completion of this workout exactly as written and recording time accurately is essential for allocation of the correct PT program.

3.2 KM RUN

Dont worry it's only three thousand, two hundred meters...get into it!