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Strength – Deadlift, seek a 2 rep max then do 4 sets of 2 @80-90% of that 2 rep max
rest 3 min
Stamina – Do 3 sets as fast as possible (one time through the list is one set)
400m run (.25 on a treadmill or place a cone at 50m and run to it and back 4x, 50m is 65 walking paces)
25 push ups
15 hang cleans 135lbs guys / 95lbs girls – DEMO
rest 5 min
Core – do 3 sets:
30 sec side plank (each side)
20 Hollow body rocks – DEMO