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Strength – Dumbbell Bench Press
1×15
4×8
- slow and controlled
- make it challenging
rest 2 min
Dumbbell One Arm Bent Over Row
5×8
- slow and controlled
rest 3 min
Stamina – complete 5 sets with 1 min rest between each set
400m run
10 burpee pull ups
- place a cone at 50m (65 walking paces) and run to it and back 4x for 400m run
- one burpee jumping up to a pull up is one rep