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Stamina – as fast as possible, complete 10,9,8,7,6,5,4,3,2,1 of body weight bench press and pull ups
example:
10 bench press, 10 pull ups, 9 bench press, 9 pull ups…
Rest 3 min
Core – weighted planks, 4 sets of 45 secs on/45 sec off with 25 lb plate on lower back