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Strength – Back Squat
1×10
4×7
rest 3 min
Seated Dumbbell Shoulder Press
1×10
4×7
rest 4 min
Stamina – complete 50 dumbbell thrusters as fast as possible
- guys use 30-45lb dumbbells/girls use 15-30lb dumbbells
rest 5 min
Core – 4 sets of weighted planks 45 sec on 45 sec off
- use either a 25# or 45# plate on lower back