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Stamina – Complete as many sets as possible in 12 min (each time through the list is one set)
200m run
10 dumbbell snatches (guys use 50-65lb dumbbell/Girls use 30-45lb dumbbell (5 each side)
10 hanging knee raises
rest 3 min
Stretch for 15-20 min
- this is all your doing today, warm up well do not forget to stretch after
- Sets a cone @50m (65 walking paces) and run to it and back 2x for 200m run
- keep a moderate pace
- may do toes to bar