"When training can't be done because of time constraints or lack of equipment, you can always do burpees as hard as you can." - Coach Ben.
A. 2 minute Push up Hold (Front Leaning Rest - FLR) test:
Hold in an active push up position for max effort.
B. 2 minute Air Squat test:
Perform as many reps as possible in 2 minutes.
C. 10 minute "barefoot" squat hold test:
Sit in the bottom squat position for as long as possible. 10 minutes is ultimate goal.
D. 7 minute run test.
Run max distance for 7 minutes.
Focus: Test your fitness capacity. Strength, Mobility, and Aerobic Capacity are being tested here.