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Strength – superset dumbbell bench press and bent over row
4×12
- these are to be done slow and controlled, take your time and make every rep count
rest 3 min
Stamina – perform 3 sets as fast as possible
400m run – place a cone @ 50m (65 walking paces) run to it and back 4x
10 deadlifts (choose moderate weight, one you could get for 15-20 reps)
20 box jumps or step ups
- each time through the list is one set