Day 1 AM: MCOLES Test No. 1

Warmup:

• 10 x air squats
• 5 x push-ups
• 5 x walking lunges
• 5 x sit-ups
• 200 m run

Training:

Event 1: Max vertical jump

1. Stand beside a wall with your side next to the wall.
2. Put some chalk on your fingers. They will be used to mark the wall.
3. Standing straight up, raise the arm closest to the wall all the way up, reaching as high as you can.
4. With your outstretched hand, mark the wall using chalk or have someone else mark the wall.
5. Perform the vertical jump as outlined by MCOLES.
6. At the height of your jump, reach as high as you can and touch the wall. The chalk should leave a mark.
7. Retest your vertical jump two more times, for a total of three jumps.
8. Get the highest mark reached during the jump and subtract the standing reach from that figure. This gives you your vertical jump height.

Example: your standing reach is 7 feet, and the highest reach of your 3 jumps is 9 feet. Then your vertical jump is 2 feet or 24 inches.

Rest 3 to 5 minutes.

Event 2: Max rep sit-ups

Complete as many sit-ups as described by MCOLES in 60 seconds.

Rest 3 to 5 minutes.

Event 3: Max rep push-ups

Complete as many push-ups as described by MCOLES in 60 seconds.

Rest 3 to 5 minutes.

Event 4: Half-mile shuttle run

Complete the half-mile shuttle run as described by MCOLES.