Strength – spend 10-15 min and work up to a heavy 5 rep front squat (not a max)
rest 3 min
spend 10-15 min to work up to a heavy 5 rep push press (not a max)
rest 4 min
Stamina – complete a set of 10 of each, 9 of each, 8,7,6,5,4,3,2,1
barbell thruster 95lb guys/65lbs girls
burpee over bar
- complete 10 thrusters, then 10 burpees over bar, then 9 thrusters…
- repeat pattern
- if this is too much on the wrist, try doing a few wrist, triceps and lat stretches
- if you cannot perform barbell thrusters, do dumbbell thrusters
- burpee over bar is 1 burpee and 1 jump over the bar
