Test

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Nice article by Dan John on assessment of  one's current fitness state. I'm being feeling a bit under the weather of late so taking it easy. I carried out the test today but din't really push myself.

After a warm up

A slow TGU with a light KB. Probably 2 minutes per side.
The Goblet Squat. I misread the article and stayed in the bottom position for one minute. Only lasted two minutes.
Proper Push Up. Did 10, could have done more.
30 Second hang pull up.. Got 2, my grip was fried.
Swings. Did 30 with a 24Kg, but should have used a 20kg
RKC Hip flexor stretch. Two minutes per side.

Then some shoulder dislocates.

Lots of room for improvement.