Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – Weighted Pull ups
8×3
- use dumbbell between feet
- take your time
rest 4 min
deadlift
3×8 @60-65% of one rep max
rest 5 min
Stamina – complete 4 sets as fast as possible (each time through the list is one set
10 ground to over head
10 overhead walking lunges
- link with demo at the top of post
- guys use a 45lb plate and girl use a 25lb plate
rest 4 min
Core – accumulate a 5 min plank
- this will be tough so break it up however you like