3 attempts at max time:
Men get 2 x 15kg and women get 2 x 10kg dumbbells. Hold the dumbbells out to the side, palms up, elbows locked, feet together and knees straight. Once the dumbbells drop below parallel, they are done. If they can hold more than 30sec, use more weight.
2 attempts at highest reps:
Weight for reps
Set a yoke crossbar to just above head height. In 30sec, throw a d-ball (50/35kg) over the bar as many times as possible.