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Strength – Back squat
1×10
1×8
4×3
rest 3 min
Dumbbell Bench Press
1×10
4×8
rest 3 min
Stamina – perform 3 sets as fast as possible (each time through the list is one set)
400m run – if no treadmill, place a cone @50m (65 walking paces) and run to it and back 4x
20 dumbbell snatches – 50lbs guys/25-30lbs girls
15 burpees
rest 3 min
Core – accumulate a 4 min plank – break up however you like but make sure you accumulate 4 min
