10-27-14

LURONG LIVING PALEO CHALLENGE BENCHMARK #8 (#1): CAPACITY TEST

Complete as many reps as possible per the time allotted for each movement. There is 1 minute of rest built in between each movement. Total workout is 13 minutes with 10 minutes of work time and 3 minutes of rest.
4 min: Max Calorie Row
1 min: Rest
3 min: Max Pull-ups
1 min: Rest
2 min: Squats
1 min: Rest
1 min: Shoulder to Overhead

Score will be total reps for all movements.

Level 3:
Chest to bar pull ups
Squat, 165/115
S2OH, 135/95

Level 2:
Standard pull ups
Squat, 115/80
S2OH, 95/65

Level 1:
Jumping pull ups
Air Squats
S2OH, 65/45