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Strength – Pause back squats 3×5
rest 3 min
pause front squats 2×5
rest 3 min
Stamina – Perform as many sets as possible in 5 min (each time through the list is one set
6 pull ups
9 sumo deadlift high pulls – guys 75lbs and girls 55 lbs – DEMO
12 butterfly sit ups
rest 2 min then repeat
as many sets as possible in 5 min
6 pull ups
9 sumo deadlift high pulls
12 butterfly sit ups
* be sure to pause for at least 1 sec at the bottom of the squat and do not bounce out of the bottom. choose lighter weight and focus on keeping core tight and upright
