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Strength – Weighted pullups
6×3-5
- use a dumbbell between feet and go heavy as possible
Stamina – Sprints
jog for 2 min
5x50m sprints
jog for 2 min
- stretch for 10-20 min
- place a cone @50m (65 walking paces)
- sprint to cone (max effort) then slowly walk back
- as soon as you get back sprint again
- be sure to warm up well and stretch at the end