Strength – complete 5 slow sets of the following:
12 bench press or dumbbell bench press
12 one arm dumbbell bent over row (each side)
- make it tough
- rest as needed between each set
Stamina – 4x400m run
- rest 3 min between each set
- try for 75-80% of max effort
- try to stay within 10 sec of each attempt
- run on treadmill or place a cone at 100m and run to it and back 2x
- 100m is approx 130 walking paces
- rest 6 min
Core – complete 4 sets of 45 sec on and 45 sec off plank with 45 or 25lbs plate on lower back
