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Strength – Strict weighted pull ups 7 sets of 3-5 reps.
* use dumbbell between feet, go as heavy as possible. If you cannot do a pull ups, jump where chin is over bar and do a negative (slow as possible) on the way down.
rest 2 min
Stamina – do 20 manmakers as fast as possible DEMO guys use 30-45lb dumbbell/girls use 15-25lbs
rest 2 min
do 10 manmakers
* they call it manmakers for a reason, keep a moderate pace but don’t cheat yourself.
