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Strength – Superset dumbbell bench press and one-arm dumbbell bent over row
5×5
- go heavy on this one but make sure to warm up well
- do 5 bent over rows on each side
rest 4 min
stamina – complete 4 sets of the following:
20 dips
20 hanging rows
- try to get through this fairly quick
- if you do not have a way to do dips. do bench dips
rest 3 min
Core/Stamina – complete 10 sets
10 butterfly sit ups
100m run
- place a cone @50m and run to it and back for 100m run
- 50m is about 65 walking paces
