Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Super set bench press and bent over row – use same weight
Set of 12,10,8,6,4,2,4,6,8,10,12 of each
rest 4 min
Stamina – run 4 – 200m sprints with 45 sec rest between each set
*200m = .12 on the treadmill, if no treadmill place a cone at 100m as a half way point (100m = approx. 130 paces.
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