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Strength – Deadlift 5×10 Every min on the min for 5 min
- Shoot for 10 unbroken reps every min for 5 min, warm up to 50-55 or 60% of one rep max
- I used 300, it got tough but not too tough
- example, on 0:00 do 10 unbroken deadlifts, rest until 1:00 then do 10 unbroken deadlifts
- be sure to focus on form, if you start to give, lower weight
- its not the weight you’re going for, its the reps under a certain time
rest 6 min (but stay warm)
Stamina/core – complete as many sets as possible in 20 min
5 pull ups
10 push ups
15 body squats
20 butterfly sit ups
- this should be consistent so do not burn yourself out
- you’re working on work capacity
- walk from thing to thing but do not rest
