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Maegan White 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 22 reps
Performed as RX
Maegan White 12/09/2015 Keshequa High School Jump and Tumble 1 cartwheel
1 toe touch
1 forward roll
1 tuck jump
 22 reps
Performed as RX
Maegan White 11/17/2016 Keshequa High School Q2-W2 - Sprint Test #2 1 Length of Gym Sprint Test

End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court

*Submit as distance rounded to the nearest tenth of a mile		 3.92 mi
Performed as RX
Maegan White 02/10/2017 Keshequa High School Q3-W4 - SPRINT TEST BENCHMARK 1 Length of Gym Sprint Test

End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court

Measure in Miles - Round to the nearest tenth		 5.00 mi
Performed as RX
Maegan White 04/21/2017 Keshequa High School Q4-W2 - SPRINT TEST BENCHMARK 1 Length of Gym Sprint Test

End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court

Measure in Miles - Round to the nearest tenth		 5.00 mi
Performed as RX
Maegan White 09/12/2016 Keshequa High School Sprint Test #1 1 Length of Gym Sprint Test

End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court
 3.50 mi
Performed as RX
Maegan White 05/10/2018 Keshequa High School Q4-W6 - SPRINT TEST BENCHMARK #4 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

End line to End Line

Feet must start behind the black baseline of basketball court

Stop clock when chest breaks the opposite baseline of basketball court

**Log online to the nearest tenth of a mile**		 4.65 mi
Performed as RX
Maegan White 09/29/2017 Keshequa High School Q1-W7 - SPRINT TEST BENCHMARK #1 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

End line to End Line

Feet must start behind the black baseline of basketball court

Stop clock when chest breaks the opposite baseline of basketball court

Log online to the nearest tenth of a mile		 5.25 mi
Performed as RX
Maegan White 01/22/2018 Keshequa High School Q2-W13 - SPRINT TEST BENCHMARK #2 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

End line to End Line

Feet must start behind the black baseline of basketball court

Stop clock when chest breaks the opposite baseline of basketball court

Log online to the nearest tenth of a mile		 4.90 mi
Performed as RX
Maegan White 04/09/2018 Keshequa High School Q3-W9 - SPRINT TEST BENCHMARK #3 1 Length of Gym Sprint Test

TWO ATTEMPTS, use your fastest time!

End line to End Line

Feet must start behind the black baseline of basketball court

Stop clock when chest breaks the opposite baseline of basketball court

Log online to the nearest tenth of a mile		 4.60 mi
Performed as RX
Maegan White 10/18/2017 Keshequa High School Q1-W9 1 Mile Run Benchmark #1 1 Mile Run for time

- 2 laps around the school campus course
 9m 08s
Performed as RX
Maegan White 05/29/2018 Keshequa High School Q4-W10 1 Mile Run Benchmark #2 1 Mile Run for time

- 2 laps around the school campus course		 9m 40s
Performed as RX
Maegan White 12/09/2016 Keshequa High School Q2-W6 1 Min AMRAP

Agility Ladder
Step In Step Outs
Start with both feet out side a box on the agility ladder.
Step in the box with one foot, then the other foot.
Step out of the box with one foot, then the other foot.
When both feet have made it back out of the box, that equals one rep.

 67 reps
Performed as RX
Maegan White 03/03/2017 Keshequa High School Q3-W7 1 Min AMRAP

Seated Shoulder Press w/20 lbs

Full range of motion weights from chest to fully extended elbow. 		13 reps
Performed as RX
Maegan White 12/01/2017 Keshequa High School Q2-W4 1 Min Ladder Step In/Out

Using the agility ladder you will step in and out of the ladder as many times as possible for 1 min. 		80 reps
Performed as RX
Maegan White 12/11/2015 Keshequa High School 1 Min Step Test 1 Min Max Reps
Start outside of the agility ladder on two feet
Step in with one foot followed by other foot
Step out with one foot followed by other foot
Repeat as many reps as possible.

1 Rep equals stepping in and out

 74 reps
Performed as RX
Maegan White 01/03/2017 Keshequa High School Q2-W11 1 MINUTE AMRAP

GYM WIDTHS
 12 reps
Performed as RX
Maegan White 09/21/2015 Keshequa High School Larry Legend (#33) 1 Round for Time

10 Push Ups - Chest to floor
1 Length Walking Lunges - Back knee touches floor
8 Flutter Kicks - Neither foot can touch floor, alt. legs.
1 Length Skips
6 Dips - Bench dip, elbows past 90 Degrees
1 Length Bound - Take as few steps as possible
4 Burpees
1 Length Gallop
2 Clapping Push Ups
 1m 58s
Performed as RX
Maegan White 04/08/2016 Keshequa High School Double Under Wonder 10 Double Under Jump Ropes for time 5m 00s
Performed as RX
Maegan White 01/11/2016 Keshequa High School 100 Jumps 100 Jumps with Jump Rope for time 1m 15s
Performed as RX
Maegan White 03/24/2017 Keshequa High School Q3-W10 100 Single Jump w/Jump Rope for time 1m 00s
Performed as RX
Maegan White 11/16/2015 Keshequa High School 12-8-4 Rep for Time 12-8-4 Rep for Time
Bench Squat
Overhead Walking Lunge
Net Jumps
Farmer Walk		 2m 20s
Performed as RX
Maegan White 03/16/2016 Keshequa High School Tabata 2 Cycles
Jump Rope
Bench Push Ups
Bench Squats
Side Oblique Raises
 164 reps
Performed as RX
Maegan White 03/16/2016 Keshequa High School Tabata 2 Cycles
Jump Rope
Bench Push Ups
Bench Squats
Side Oblique Raises
 164 reps
Performed as RX
Maegan White 12/02/2016 Keshequa High School Q2-W5 3 Move AMRAP 2 Min AMRAP

10 Chest to Floor Push Ups
10 Bench Squats
10 Tuck Jumps

Keep Track of Rounds and Reps
 3 rounds 10 reps
Performed as RX
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