Strength – Back squat
- complete 8×3 @70% of one rep max
- complete each set on the min
- for example, on 0:00 perform 3 squats, on 1:00 perform 3 squats… repeat for 8 sets
rest 4 min
Dumbbell Bench Press
5×12
- slow and controlled
- go lighter than normal and focus on every rep
Stamina/Core – complete the list below
30 box step ups
30 butterfly sit ups
20 box step ups
20 butterfly sit ups
10 box step ups
10 butterfly sit ups
20 box step ups
20 butterfly sit ups
30 box step ups
30 butterfly sit ups
- if you do not have a box, use bench or back of engine