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Strength – Pause Front Squat
5×5
Rest 3 min
Push Press
5×5
Rest 3 min
Stamina – 7 Barbell Thruster every minute for 7 min (guy 95lbs/girls 65lbs)
Rest 5 min
Core – Side Planks
complete 4 sets of 30 sec plank on each side
Rest 2 min
Overhead dumbbell carry
3×30 paces each side
Notes: warm up well including your front rack, and pause for 5 sec in the bottom of each squat. Go a little lighter but focus on form and maintaining a tight/upright core. Don’t go to heavy on the push press, heavy enough to make it difficult but they should be 5 smooth reps. The thruster workout is a stamina workout that includes both the front squat and push press. Do 7 thrusters every minute for 7 minutes. This may get rough but it is designed to be that way. Choose a heavy dumbbell for the overhead carry. I used a 80lb dumbbell. Do a dumbbell snatch then walk 30 paces down, switch and walk 30 paces back.