MM3: Performance was designed to test and improve your current performance. This is a 5-week block of instruction that introduces two new features to my training: Testing & Challenges. Week 1 kicks off with 2 full days of testing to establish your baseline. There are 11 “Tests” that will be completed and repeated throughout the program to gauge your improvement. Please ensure you capture your results of each test so that you can note your improvement throughout the program. This block of training also introduces “Challenges.” The first Challenge appears in Week2/Day2 and looks like this: Jump Rope (500) Dumbbell Squat Jump from Seated (25) Dumbbell Split Jumps w/ Rotation (25 each side) Dumbbell Shoulder Tap Push-up (20 each side) 1500-meter row Dumbbell drop step to lateral hop (20 each side) Cossack stance diagonal rows (20 each side) The intent with each Challenge workout is to complete the entire workout as time efficiently as possible. You should not necessarily complete all reps of one exercise before moving on to the next. Do as many reps you can before you feel fatigue set in, then move on to the next exercise. Move back to the exercise you didn’t complete as you feel appropriate. For instance, based on your personal strengths you may want to breakup the above Challenge as such: Jump Rope (200) Dumbbell Squat Jump from Seated (15) Dumbbell Split Jumps w/ Rotation (10 each side) Dumbbell Shoulder Tap Push-up (10 each side) Jump Rope (200) Dumbbell Squat Jump from Seated (10) Dumbbell Shoulder Tap Push-up (10 each side) 1500 meter row Dumbbell Split Jumps w/ Rotation (15 each side) Dumbbell drop step to lateral hop (20 each side) Cossack stance diagonal rows (20 each side) Jump Rope (100) There is no prescribed order to how you complete the exercises as long as you complete all listed and all reps prescribed. You should track the time it takes you to complete each challenge as they are repeated throughout