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Strength – 5×5 weighted pull ups (use dumbbell between feet and alternate grip every set)
rest 3 min
Stamina – perform a set of 10,9,8,7,6,5,4,3,2,1 butterfly sit up with a 100m sprint between each set
Since this is a sprint, do not use a treadmill and place a cone at 50m then run back – 50m is 65 walking paces