Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength- Work up to a heavy 3 rep back squat (not a max)
rest 4 min
Stamina – Do 4 sets of the following. (each time through the list is one set)
25 lunges
10 pull ups
* stay in place for the lunges and do the pull ups with full range of motion (all the way up and down) do the pull ups as slow as possible