Stamina – perform 3 sets of the list below with 3 min rest between each set
Bench press (body weight) for as many reps as possible then right into
as many pull ups as possible without letting go of the pull up bar
- be sure to warm up and use a spotter for the bench, this is an awesome partner workout
- push yourself, you only have 3 sets
rest 5 min
Complete 4 sets of the following as quick as possible:
Run 400m
5 dumbbell snatches(each side) – DEMO
- warm up to the dumbbell snatches and choose a moderate weight
- for each snatch, hold over head (standing upright) for 10 sec
- if you do not have a treadmill or track, place a cone @50m (65 walking paces) for the run
- run down and back 4x
