Work Out: 3 x 3 Bench Press (70%/80%/90%)

TEST 1: Bench Press - 1 rep (max weight) followed by max set of Pull-ups

Performance:Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any
grip is allowed on the pull-ups as long as the range of motion is complete - all the way up
and down.

Scoring:Multiply the bench press load in pounds by the number of pull-ups completed.

Modifications:Where needed use an assisted pull-up device such as a “Gravitron.”

Character:This tests the upper body for both absolute and relative strength and stamina.

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