Stamina – every min, on the min for 10 min complete the following:
4 weighted pull ups
4 weighted dips
- on 0:00 complete 4 pull ups right into 4 dips
- rest until 1:00 then complete set 2
- repeat for 10 sets
rest 3 min
every min, on the min for 10 min complete the following:
4 Strict barbell shoulder press
4 strict up right row (slow and controlled)
- same concept
rest 4 min
Core – complete 300 bicycle crunches