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Strength – Dumbbell bent over row – 4×12 (each side)
rest 2 min
Stamina – perform the list as fast as possible:
20 bench press (body weight, be sure to use spotter, break up if necessary)
20 ground to over head – 45lb plate guys/25 lb plate girls DEMO
15 bench press
15 ground to over head
10 bench press
10 ground to over head
Core – perform 4 sets of the following:
25 supermans
24 hollow body rocks DEMO
