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Strength – weighted pull ups
8×3-5
- use dumbbell between feet
rest 3 min
seated dumbbell shoulder press
1×15
3×8
2×10
rest 3 min
up-right row
4×8-10
- squeeze at the top and do not use legs
rest 3 min
Stamina – 20 burpee pull ups as quick as possible
- perform one burpee into a jumping pull up for 1 rep
rest 5 min
Core – side planks
5×30 sec each side
- rest as needed between each set