| Day 1 | Deadlift |
1 rep | 5-5-1 Max One Rep | |
| Max Air Squat | 2 minutes | Full Range of Motion | ||
| Max Push Ups | 2 minutes | Full Range of Motion | ||
| Max Sit Ups | 2 minutes | Full ROM / Abmat authorized | ||
| |
Max Pull Ups | 1 set | Full ROM / Kipping authorized | |
| Run | 400m x 2 | Record fastest time | ||
| Row | 500m x 2 | Record fastest time | ||
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