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Strength – work up to a heavy front squat (not a max)
rest 2 min
work up to a heavy back squat (not a max
rest 3 min
Stamina – complete 4 sets as fast as possible (each time through the list is one set)
10 walking lunges
10 jumps (touch toes then jump with arms extended over head)
10 walking lunges
10 jumps
rest 3 min
Core – weighted planks
4×45 sec on and 45 sec off with a 25-45lb plate on lower back
