Strength – seated dumbbell shoulder press
4×4
2×15
- go heavy for the first part and light/moderate for the second
- be sure to warm up shoulder very well
Stamina – perform 40 hang clean and presses as quick as possible
- guys use 95lbs and girls use 45lbs
rest 4 min
complete 10 sets as quick as possible (each time through the list is one set)
10 butterfly sit ups
50m run
- place a cone @25m (33 walking paces)
rest 5 min
Core – hold an accumulated 3 min side plank
- hold each side for 30 sec then switch
- 3 sets on each side
- try to hold the entire 3 min
