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Stamina – Perform 3 sets of the following:
toes to bar or hanging knee raises, max reps in 30 secs
rest 30 sec
ground to overhead – 45 lb plate guys/25 lb girls, max reps in 30 sec (touch ground with plate and extent overhead)
rest 30 sec
dumbbell push press #45 lbs db’s guys/25 girls, max reps in 30 sec
rest 1 min between each set
Core – 4 sets of hollow body rocks, 25 reps (rest as needed)