Treadmill V-max Test 6% @ 7MPH
Treadmill T-max Test 6% @ 7MPH 2 min and 15 sec
41 push-ups
14 pull-ups
standing long jump

Perform this one on a treadmill. Begin by running at 7-9mph (choose 7 if you?re not a very good runner and 9 if you?re a good runner) and 0% elevation. Every minute, increase the elevation by 1%. Continue this until you simply can?t continue running. Go to complete exhaustion. Once you?re finished, record the speed and elevation at which you stopped. These numbers represent your V-max.
http://www.precisionnutrition.com/trx-workout-phase-1

Phase 1 ? Weeks 1 and 2
Strength Workout B
# Exercise Sets Reps Set Rest Transition
1 Squat 3 6 120 sec
2 DB Step Up 2 to 3 6 to 8 90 sec
3a Dumbell Military Press (semi-supinated grip) 3 6 to 8 60 sec
3b Close Grip Chins 3 6 to 8 60 sec
4a Prone Jacknife (feet on stability ball) 3 10 60 sec
4b Triceps Press down 3 10 60 sec