## Assessment Workout (2023-11-14)
### Mobility
> *1 minute each, count reps.*
| <b><u>Movement</u></b> | <b><u>Reps</u></b> |
| -- | -- |
| Squat-to-Plank | |
| Runner’s Stretch | |
| Full Sit-up + Toe Touch | |
| Up/Down Dog + Chest Down | |
### Endurance
> *Go for time and reps respectively*
| <b><u>Movement</u></b> | <b><u>Time/Reps</u></b> |
| -- | -- |
| Ski-erg | 3:35 |
| Mountain Climbers | 40 |
| Ski-erg | 3:40 |
| Push-ups | 20 (half-reps) |
| Ski-erg | 3:51 |
| Air Squats | 34 |
### Isolation
> *Go for time*
| <b><u>Movement</u></b> | <b><u>Time</u></b> |
| -- | -- |
| Elbow Plank | 00:28 |
| Squat Hold | 00:40 |
| Hollow-body Hold | 00:20 |
| Wall Sit | 00:25 |
### Strength
| <b><u>Movement</u></b> | <b><u>Weight</u></b> | <b><u>Reps</u></b> |
| -- | -- | -- |
| Chest Press | 10 | 10 @ RPE 8 |
| Leg Press | 70 (sled) | 13 @ RPE 8 |
| Assisted Pull-up | -112 | 10 @ RPE 9 |
### Stretch
| | |
| -- | -- |
| | |
Incline pushups @ 6