This is the version we use with new people – ‘cept this is scaled up – still a b*ch ( I know, spelled wrong).  However it’s a good test to see how far you’ve come.  And it’s really quick (less than 10 minutes).

*** Special props to Special K *** she improved her time by 1 minute, 10 seconds !!!

Run 550 M

30 Pull ups

40 Push ups

50 Squats

(plenty of time for skill work before hand – so pick something you wanna work on)