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Strength – Spend 10-15 min and work up to a heavy deadlift (deficit)
- stand on some plates ranging from 2-6 inches
- maintain proper form
rest 3 min
Stamina – complete 5 sets
max bench press at body weight (modify if needed)
max strict pull ups
- rest 2-3 min between each set but no rest from bench to pull ups
- ex. perform as many bench reps until failure then right into max pull ups without dropping from bar
- repeat 5x
- be sure to use a spotter
- if you don’t have a spotter, use dumbbells
rest 3 min
Core – 300 bicycle crunches