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Strength – Every min, on the min for 10 min complete either 10 back squats or 5 front squats – alternating
0:00 – 10 back squats
1:00 – 5 front squats
- complete cycle until you have done 5 sets of back squats and 5 sets of front squats
- be sure to use same weight
rest 5 min
Stamina – With a continuous running clock for 8 min complete the following
8 sets as fast as possible
30 sec burpees (sprint)
30 sec rest
rest 3 min
Core – complete 4 sets of each with 1 min rest between each set (all the way through the list is one set)
15 toes to bar or knee raises
15 bicycle crunches
30 supermans
20 butterfly sit ups
