Strength – Spend about 10-15 min to work up to a heavy 3 rep weighted pull up (use dummbell between feet)
rest 4 min
Stamina – Complete the list as fast as possible:
50 deadlifts 135lbs guys/95lbs girls (modify if needed)
50 push ups
50 box jumps or box step ups
25 power cleans 135lbs guys/95lbs girls (modify if needed)
25 back squats 135lbs guys/95lbs girls (modify if needed)
25 shoulder to overhead 95lbs guys/45lbs girls (modify if needed)
- be sure to warm up very well and use a spotter
- use a bench or back of engine for box jumps
- the 25 back squats must start from the ground
- you can either shoulder press or push press for shoulder to over head
