“let’s get to work!”
Strength – complete either 5 front squats or 10 back squats in the min, every min for 10 min
- alternate front squat and back squat each min
- use same weight for both
- example, on 0:00, complete 5 front squats
- rest until 1:00
- on 1:00 complete 10 back squats
- rest until 2:00
- on 2:00 complete 5 front squats
- repeat pattern for 10 min
- warm up hips and back well
- choose challenging weight
rest 5 min
Stamina – complete 5 sets as fast as possible – each time through the list is 1 set
10 deadlifts – 185lbs guys/115lbs girls
10 body squats
10 hanging knee raises or toes to bar
10 box jumps
- this will be tough so push through
- use bench or back of engine if no box for box jumps
