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Strength – Back Squat work up to a heavy 5 rep with a 1 sec pause at the bottom
* this will be much lighter but try not to bounce out of the bottom and focus on correct form
rest 3 min
Stamina – complete the list as fast as possible
800m run .50 on a treadmill or pace a cone @ 50m (65 walking paces)
10 burpees
400m run
20 burpees
200m sprint
30 burpees
rest 4 min
Core – hold an accumulated 4 min plank (when you stop, the clock stops and starts again when you do)
