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Strength- Bench Press – Set of 10,8,6,4,2,1
Rest 3 min
Stamina – As fast as possible, complete:
50 pushups
40 Dumbbell Thrusters 35#/25# (first number guys and second girls) Dumbell Thruster
30 Box jumps or box step ups
20 Ground to overhead 25#plate/10#plate
Core – Super set:
Superman 4×25 and Windmills 4×10 each side
rest 3 min then super set:
Butterfly situps 4×20 and hanging knee raises 4×15