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Stamina – with a continuous clock for 16 min starting@ 00:00
every even min, perform 5 deadlifts (start light and increase weight as you go)
every odd min, perform 10 box jumps or step ups (if no box, use bench or back of engine)
rest 4 min
Core – 4 sets:
one arm dumbbell farmers carry – walk 20 paces down, switch arms then walk back – heavy as possible
20 butterfly sit ups