Have any questions about any of the exercises below? No worries, Check out full demonstration here
Skill– 30 handstand push-ups with 45# plates under hands
Strength – squat 8×3 progressively getting heavier then seek 1 rep max
Stamina – 4 Sets (going all the way through the list is one set)
100ft walking lunge 45# plate locked out overhead
30×24″ box jump
20 wall balls (hit 10ft target)(if no medicine ball, perform ground to overhead with 25# plate)
10 handstand pushups (if you can’t perform handstand pushup, perform 20 pushups)
