LONG Warm-Up — 2 Rounds 200-meter easy row 10 air squats 10 alternating lunges 10 slow mountain climbers per side 10-second plank 20 high knees 20 butt kicks 10 walking lunges 10 calf raises Then complete: 250 meters easy 200 meters moderate 100 meters at goal pace Benchmark Option A: 2,000-Meter Option B: Row 1-mile run Suggested pacing for Row First 500 meter: controlled Middle 1,000 meters: settle into goal pace Final 500 meters: gradually increase effort Final 200 meters

Warm-Up — 2 rounds 200-meter easy row 10 band pull-aparts 8 scapular pull-ups 10 ring rows 10 hollow rocks 15-second active hang Then Pull Up Prep 2 rounds: 5 controlled ring rows 3 slow pull-up negatives 5 strict banded pull-ups or strict pull-ups 20-second hollow hold Benchmark Choose the same level used during the original benchmark. Benchmark-Pull-Up Test Choose: Max Strict Pull-Ups OR Max Banded Pull-Ups OR Max Ring Rows in 2 min Record result. After the first attempt: R

Warm-Up — 2 rounds 200-meter easy run or 1 minute bike 10 air squats 10 glute bridges 8 walking lunges per leg 10 banded good mornings 20-second front-rack stretch Barbell Prep: With an empty bar only 2 rounds: 5 front squats 5 tempo front squats with a 3-second descent 3 paused front squats 20-second front-rack hold Benchmark Front Squat 5RM Athletes have 18–20 minutes to establish a heavy set of 5. Standards Full depth Elbows remain high No more than a brief pause between r