Workout... WFI FITNESS TESTING, DAY 2!

If you have done this already then here is something to keep you sweaty:

A. Back Squat; 5,5,5- use a wt. that is relatively challenging but you are able to complete all reps with super-duper form. Control yourself on the way down then pop yourself back up for each rep.

B. Chinups; 3x Max reps- these should be only strict reps, if unable to do say 5+ reps then do all 3 sets with 1-2 feet on a bench (so that you max out around 10-15 reps). Whatever the assistance is, be sure to keep it the same throughout the 3 sets. THis means you will do less reps per subsequent set and that's OK. DO NOT GIVE YOURSELF MORE ASSISTANCE AS YOU GO TO GET MORE REPS, there is no need for this as it promotes overtraining and can prevent you from doing chinups in a couple days when you need to get back on the bar again- soreness that keeps you away from the gym for a week is bad for business!

C. Swiss Ball Side Bends- 1 set to fatigue for each side- note # of reps per side. Do you have a tendency to curl forward or back? make note then keep it straight.

D. Swiss Ball Crunches- 1 set for max reps, however is most comfortable for you