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Strength – Seated dumbbell shoulder press 1×10, 3×5, 1×15
rest 2 min then
dumbbell high pull (up right row) 1×10, 3×5, 1×15
rest 3 min then
Stamina – complete the following as fast as possible
30 box jumps or step ups (if no box, use bench or back of engine)
30 sit ups
25 box jumps
25 sit ups
20 box jumps
20 sit ups
15, 15, 10, 10, 5, 5