Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Standing barbell shoulder press – 5×5
- do not use legs, keep core tight and choose challenging weight
Stamina – Set up a cone @ 50m (65 walking paces)
300m sprint (down and back 3x) rest/walk 3 min
200m sprint rest/walk 2 min
100m sprint rest/walk 1 min
repeat cycle 3 times, Push Yourself
rest 6 min
each FF perform the following as fast as possible:
12 push ups
12 sit ups
11 push ups
11 sit ups
10 push ups
10 sit ups
9,9…..all the way to 1
