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Strength – Every min, on the min, for 10 min, perform either 3 front squats or 6 back squats (alternating)
- on 0:00 do 3 front squats
- on 1:00 do 6 back squats
- on 2:00 do 3 front squats…
- repeat pattern for 10 min (5 sets of front squats and 5 sets of back squat)
- warm up to a moderate to heavy weight and use same wight for both squats
rest 5 min
Stamina – complete 4 sets as quick as possible (each time through the list is one set)
400m run
20 dumbbell swings guys use 40-65lb dumbbell/girls use 20-45lb dumbbell
- place a cone @50m (65 walking paces) then run to it and back 4x for 400m run
rest 4 min
Core – complete 4 sets
25 butterfly sit ups
15 hanging knee raises or toes to bar
20 back extensions or supermans