Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Bench press, set of 10,9,8,7,6,5,4,3,2,1 (rest 90 sec between each set)
Rest 2 min
Barbell bent over row – 4×8-10 (heavy as possible)
Stamina – as fast as possible, complete 30 hang clean presses, 95# (guys)/45# (girls)
Rest 4 min then
complete 50 box steps ups (step up on box or bench – full extension at top and jump down)
rest 1 min
Core – 200 bicycle crunches
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