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Strength – Back Squat
1×10
5×5
rest 3 min
Seated Dumbbell Shoulder Press
1×10
5×3
rest 4 min
Stamina – complete 5 sets as fast as possible (each time through the list is one set)
8 dumbbell thrusters
8 pull ups
* use 25-45lb dumbbells for thrusters
Core – 300 bicycle crunches