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This one was fun, warm up well and get it done
Stamina – complete 4 sets as fast as possible:
12 alternating dumbbell snatches (6 each arm)
12 one arm bent-over rows (12 each arm)
12 dumbbell bench press
- use same weight for every exercise
- take .35 of body weight (200lb = 70lb dumbbells)
- do not sprint but maintain a consistent pace
rest 4 min
Core – weighted planks
4×45 sec on and 45 sec off with 25-45lb plate on lower back