Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Dumbbell bench press super set with dumbbell one arm bent over row – 1×10, 2×5, 3×15
* for set one, perform 10 DB bench press then 10 DB bent over row (each arm)…
Stamina – do as many sets as possible in 12 min (each time through the list is one set)
400m run (place cone at 50m (65 walking paces) then run back 4x
30 paces farmers carry – 15 down and 15 back
* for the farmers carry, guys use 35lb plate and girls use 25lb (use pinch grip, not handle)
