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Strength – Superset bench press and bent over row – 10,9,8,7,6,5,4,3,2,1
* perform a set of 10 bench press then 10 bent over row, 9,9 8,8….. minimal rest, use body weight if possible (make it challenging) and use the same bar and weight for both exercises
Stamina – complete 3 sets as fast as possible (one time through the list is one set)
20 box jumps or step ups (if no box, use bench or back of engine)
15 dumbbell thrusters 35lb dumbbell guys/20lb dumbbell girls – DEMO
5 pull ups