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Strength – Bench Press Set of 10,9,8,7,6,5,4,3,2,1, 30
Rest 3 min
Stamina – 5 sets as fast as possible (one way through the list is one set)
8 pullups
3 wallwalks (DEMO with Progressions)
Rest 4 min
Core – 3 sets of planks, 45 sec on, 45 sec off