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Strength – Back Squat
1×10
1×8
1×6
1×4
1×2
rest 3 min
Bench Press
1×10
1×8
1×6
1×4
1×2
Rest 4 min
Stamina – Do as many sets as possible in 16 min (each time through the list is one set)
5 pull ups
10 push ups
15 body squats
Rest 4 min
Core – Weighted Planks
4×45 sec on and 45 sec off
* use 25-45 lb plate on back and breathe slow and deep