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Strength – Spend 10-15 min working up to a heavy single front squat.
rest 5 min then
Stamina – Complete 5 sets as fast as possible – one time through the list is a set
10 Dumbbell push press (DEMO)
15 Kettle bell swings (Heavy to moderate weight) if no kettle bell, perform dumbbell swings (DEMO)
20 Butterfly sit ups