Strength – Spend about 15-20 min and work up to a heavy three rep front squat
- warm up well and keep proper form
- take it slow
rest 4 min
Stamina – complete 5 sets as fast as possible (each time through the list is one set)
12 dumbbell snatches
10 bench press
5 box jumps
- this will catch up to you so keep a moderate pace but keep moving
- use dumbbells for bench if you do not have a spotter – light to moderate weight
- use a moderate to heavy weight for the dumbbell snatch and maintain proper (tight core) form
rest 6 min
Core – hold an accumulated 4 min plank
