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Strength – Spend 10-15 min and work up to a 4 rep max bench press
rest 1 min
complete 4×4 @75 % of that 4 rep max
- slow and controlled if possible
- be sure to use a spotter
rest 6 min
Stamina – complete 4 sets as fast as possible
20 deadlifts – 155lbs guys/95lb girls
15 burpee box jump or step ups