Strength – Seated dumbbell shoulder press
1×12
4×8
rest 3 min
upright row
4×8
- slow and controlled
- squeeze at the top
rest 3 min
Stamina – complete the list as fast as possible
20 pull ups
20 body squats
15 pull ups
15 body squats
10 pull ups
10 body squats
20 push press 115lbs guys/65lbs girls
20 in-place lunges (10 each side)
15 push press
15 lunges
10 push press
10 lunges
- you may do jumping pull ups if you hit complete failure
- modify push press weight if
rest 4 min
Core – windmills
4×10 (each side)
- mess around with a few dumbbells first before deciding on a weight – start with 10’s
