Strength – seated dumbbell shoulder press – 1×15, 4×8
rest 4 min
superset dumbbell front raises and lateral raises
4×5 (each side)
Stamina – every min for 10 min, complete 5 power cleans (chose moderate weight)
*on min 1, complete 5 power cleans and rest for the remainder of that min then perform 5 cleans on min 2…)
rest 4 min
Core – weighted planks (10 – 25lb plate on back) 4 sets of 45 sec on and 45 sec off