It is time for a fitness progress report to help you see how all your hard work is paying off. This benchmark tests both your strength and endurance as you complete 100 push ups and 50 pull ups for time. Each exercise is timed separately. Rest for as long as you need to between the push ups and pull ups. Record your time so you can compare results the next time you complete this benchmark. After finishing the test, don’t forget the quick “push” workout still to do.

Equipment: Pull up bar

Benchmark
For time:
100 push ups
50 pull ups

The Workout
Three rounds of 20, 15, and 10 reps:
Hand stand push ups
Dips
Wide arm push ups

Record your benchmark time for the pull ups and push ups.

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