BODYWEIGHT PRE-TEST 1 & 2

Pre-Test 1 includes Shinbox Switch w/Extension,Spinal Rock w/Extension , Single Leg Kick/Deadlift & Mountain Climber Sprawl. The exercises will be performed in 20/10x8 (20 sec execise / 10 sec rest x 8 rounds) interval format scoring the lowest of the 8 rounds for each drill. Adding the scored rounds provides the Pre-Test I score. A score of 24 is required to start training in KB Levels 1/2.

Pre-Test 2 includes the Quad Sprawl, Leg Thread, Spinal Rock to Deck Squat.The exercises will be performed in 20/10 x 8 interval format scoring the lowest of the 8 rounds for each drill. Adding the scored rounds provides the Pre-Test 2 score. A score of 20 on Pre-Test 2 and score of 55 KB Level 2 is required to start training in KB Levels 3/4.

60 seconds rest between exercises after complete all 8 rounds

Shinbox Switch w/Extension (Pre-Test 1) + Quad Sprawl (Pre-Test 2)
Spinal Rock w/Extension (Pre-Test 1) + Leg Thread (Pre-Test 2)
Single Leg Kick/Deadlift (Pre-Test 1) + Leg Through (Pre-Test 2)
Mountain Climber Sprawl (Pre-Test 1) + Spinal Rock to Deck Squat (Pre-Test 2)