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Strength – Deadlift – 4×7
rest 4 min
Stamina – perform the following
15 barbell thrusters – 95 lbs guys – 45 lbs girls
15 pull ups
10 thrusters
10 pull ups
5 thrusters
5 pull ups
Rest 5 min
Core – complete 4 sets of each with 1 min rest between each set (all the way through the list is one set)
15 toes to bar or knee raises
15 bicycle crunches
30 mt. climbers
20 Butterfly sit ups