The below test is to be completed within week 1 or 2 of your training once your happy that you have got the technique right, it is then to be done in another 4 weeks so you can track your progress. The results are purely for you to note so there is no competition or pressure.
After adequately warming up, complete the following in this order with required break in between;
Press ups – Max in 1 minute
Burpees – 30 full ones for time
Squats – 50 down to parallel for time
Plank – 3 minute (note time if 3 min not made)