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Strength – deadlift 8 sets of 3, rest 45-60 sec between each set
*go heavy but not heavy enough to sacrifice form
rest 4 min
Stamina – complete 3 sets as fast as possible (one time through the list is one set)
600m run (0.35 on a treadmill or place a cone 50m and run back 6x. 50m = 65 walking paces)
12 burpees
21 box jumps (if no box, use bench)