Re: Programming for my conditioning test
If you just start following CFFB and the ASWOD along with adding some extra rowing movements you'll be fine. CFFB hits all of what you're being tested on so rather than you experimenting with your own programming and maybe seeing results you oughta do a tried-and-true program. Whatever you do, make sure you don't over-complicate things. Another option could be to just follow starting strength with bent over rows instead of cleans and add shuttle runs 2 or 3 days a week. Whatever you decide on DO work on your 5 rep max for the squat rather than your 10.