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Strength – every min, on the min, for 10 min complete 5 front squats or 10 back squats
every odd min, complete 5 front squats
every even min, complete 10 back squats
* warm up well and use the same weight
rest 4 min
Seated dumbbell shoulder press – 5×8
rest 3 min
do as many pull ups as possible in 5 min
rest 4 min
Core – 4 sets of weighted planks 45 sec on 45 sec off
* use either a 25# or 45# plate on back
