Strength – superset bench press and pull ups – set of 10,9,8,7,6,5,4,3,2,1
- do 10 bench press and 10 pull ups then 9 bench press and 9 pull ups
- move at a moderate pace
- use body weight for bench if possible
- if you do not have a spotter, use dumbbells (you choose weight)
Stamina/Cardio – every min, on the min for 7 min do 7 burpees as fast as possible
rest 3 min then
perform as many burpees as possible in 3 min
rest 4 min
Core – complete 3 sets (each time through the list is one set)
20 butterfly sit ups
15 hanging knee raises or toes to bar
20 back extensions or supermans