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Stamina – perform a set every min, on the min until you cannot complete the set in 1 min
5 dumbbell thrusters – DEMO
5 pull ups
5 push ups
- each time through the list is one set
- on min 1 complete the list above then rest for the remainder of that min
- on min 2 complete the list above then rest for the remainder of that min
- repeat cycle until you cannot complete the required set for that min
- minimum amount of sets are 10
- if you cannot get at least 10 sets, rest as needed but be sure to finish 10 sets
- guys use 35-50lb dumbbells/girls use 15-30lb dumbbells
rest 5 min
Core – weighted planks
4×45 sec on and 45 sec off with a 25-45lb plate on lower back