Stamina – do as many sets as possible in 15 min (each time through the list is one set)
10 dips/or push ups if you do not have a way to do dips
15 butterfly sit ups
20 sumo deadlift high-pull
*** 400m run on min 5 and min 10 then continue where you left off
- All demos are in link above
- place a cone @50m for 400m run then run to it and back 4x, or treadmill
- guys use 65lbs for sumo deadlift high pull and girls use 45lbs
- maintain a moderate pace and be sure to warm up well
- keep rest to a minimum, this is the only workout you are doing today