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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
rest 4 min
Perform a set of 10,9,8,7,6,5,4,3,2,1 sit up with 100m run/sprint between each set. place cone @ 50m/65 walking paces
* example, do 10 sit ups and run 100m, 9 sit ups and 100m….