Strength – Romanian Deadlift
5×5
- slow and controlled
- go a little lighter and focus on form
rest 4 min
Stamina – complete a set of 20 of each, 15 of each, 10,9
dumbbell thruster – 40lb dumbbell guys/25lb dumbbells girls
box jump or step ups (if you do not have a box, use bench or back of engine)
- example – complete 20 dumbbell thrusters right into 20 box jumps right into 15 thrusters…
rest 4 min
Core – complete 4 sets:
25 butterfly sit ups
15 hanging knee raises or toes to bar