Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – Superset dumbbell bench press and dumbbell bent over row
4 sets:
8 dumbbell bench press
8 dumbbell bent over row (each side)
- take your time with this and focus on form with each rep
- be sure to warm up well
Stamina – complete the list as quick as possible
15 hang cleans – 135lbs guys/95lbs girls
15 burpees
10 hang cleans
10 burpees
5 hang cleans
5 burpees
rest 5 min
Core – 3 sets of the following:
20 butterfly sit ups
15 back extensions (or 30 supermans)
10 windmills (each side)
- use 10-25lbs for the windmills (link above)