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Strength – Deadlift seek 1 rep max then do 5×2 @85%
rest 6 min
Stamina – complete 4 sets with 1 min rest between each set
25 push ups, perform on knees if you cannot get them
10 pull ups, do as many as possible then finish them with jumping pullups
400m sprint (max effort) if no track or treadmill, place a cone at 50m, sprint to cone and back 4x – 50m = 65 walking paces