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Strength/Stamina – complete 5 sets with 3 min rest between each set
Dumbbell Bench Press – Max Reps (choose a weight that you can do about 15-20x)
right into
Weighted Pull Ups – Max Reps (go light but just add a little weight)
- One set is max bench and max pull ups, then you rest 3 min
- that’s a lot of rest so push yourself
rest 5 min
Front Squat – Complete 3 front squats every min for 10 min
- go 70-75% of one rep max
- if you don’t have a max, just go heavy but not heavy enough to sacrifice form
rest 5 min
Core – Weighted Planks
4×45 sec with a 25-45lb plate on back
- rest 45 sec between each set