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Strength –Deadlift (rest 2 min between each set and no longer than 2 sec between each rep)
Maintain Proper Form For All Sets
1×5 @ 70% of one rep max
1×5 @ 80%
1×3 @ 85%
1×2 @ 90%
1×1 @ 100%
rest 4 min then
Stamina – complete as fast as possible:
50 walking lunges
40 push ups
30 burpees
20 box steps ups
10 burpees
rest 4 min then
Core – 3 sets with 1 min rest between each set
15 hanging knee raises
20 4- count flutter kicks
25 bicycle crunches
30 crunches