POPS prep

Prep for the KY P.O.P.S. fitness test. This is a progressive program. Bench press 50% of your body weight plus 5lbs. Barbell shall come to within 3" from your chest. Sit-ups are performed with fingers overlapping behind the head. Push-ups are completed by coming to within 3" from the floor.

Exercises

Satz 1: 2 Runden

Big Forward Arm Circles

20 seconds

Rest

10 seconds

Big Reverse Arm Circles

20 seconds

Rest

10 seconds

Jumping Jacks

30 seconds

Rest

10 seconds

Chest Openers

30 seconds

Rest

10 seconds

Satz 2: 1 Runde

Transition

1 minute

Satz 3: 8 Runden

Gewichte: Mäßig

Barbell Bench Press

Wiederholungen bis zum Versagen

Rest

1 minute

Satz 4: 1 Runde

Transition

1 minute

Satz 5: 1 Runde

Sit-Ups

25 seconds

Rest

1 minute

Sit-Ups

20 seconds

Rest

1 minute

Sit-Ups

15 seconds

Rest

1 minute

Satz 6: 1 Runde

Transition

1 minute

Satz 7: 4 Runden

Gewichte: Mäßig

Cable Tricep Push Down

5 Wiederholungen

Rest

1 minute

Satz 8: 1 Runde

Transition

1 minute

Satz 9: 1 Runde

Push-Ups

25 seconds

Rest

1 minute

Push-Ups

20 seconds

Rest

1 minute

Push-Ups

15 seconds

Rest

1 minute

Satz 10: 1 Runde

Transition

2 minutes

Satz 11: 5 Runden

Run

5 minutes

Walking

1 minute

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