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Strength – deadlift 5×5, be sure to warm up
rest 3 min
Stamina – with a continuous running clock for 8 min, complete 8 sets of the following:
30 sec burpees
30 sec rest
Rest 3 min
Core – Plank Tabata (20 secs of work and 10 secs of rest for 4 minutes
rest 1 min then
Flutter Kick Tabata
Rest 1 min then
Superman Tabata