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Strength – Superset dumbbell bench press and pull ups
set of 10 of each, 9 of each, 8,7,6,5,4,3,2,1
rest 3 min
Stamina – Superset box jumps and butterfly sit ups
set of 30,20,10,20,30
- do each workout as fast as possible
- you may have to end up doing jumping pullups
- if you do not have a box, use bench or back of engine