When is the last time you tested your baseline? Well today you get the chance. Except since you’re more fit than the first day you walked in here, you’ll do it at least twice.
With a running clock (and possibly heats), do the baseline workout. Rest exactly 5 minutes and repeat. If you are fast enough to do BOTH attempts under 5 minutes each, then rest 5 minutes and repeat a 3rd time. If one or both of your attempts were over 5 minutes, then you will only do the baseline twice. Record your fastest score as official, but type the other times in the Notes section.

500m row
40 air squats
30 sit-ups
20 push-ups
10 pull-ups

rest exactly 5 minutes. Repeat. If both efforts were under 5 minutes, rest 5 minutes and repeat a third time.

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