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Strength – Bench press, 5 x 8
rest 3 min
sumo deadlift high pulls – DEMO 4×8 (guys use 95lbs/girls use 45lbs) modify as needed
rest 4 min
Stamina – complete 4 sets:
25 walking lunges
8 pull ups (if you cannot do 8, do as many as you can then finish with jumping pull ups (using your jump to assist)
rest 3 min
Core – weighted planks 4 sets of 45 sec on and 45 sec off (use either a 10,25 or 45lbs plate on back)
rest 2 min
perform 3 sets of side planks – 30 sec each side
