Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – superset bench press and barbell bent over row. 10,9,8,7,6,5,4,3,2,1
rest 4 min
Stamina – complete the list as fast as possible:
30 box jumps or step ups
30 butterfly sit ups
20 box jumps
20 butterfly sit ups
10 box jumps
10 butterfly sit ups
20 box jumps
20 butterfly sit ups
30 box jumps
30 butterfly sit ups
- move quick through the chest/back workout and try to use body weight
- that is a good partner workout so be sure to use a spotter
- ex. do 10 bench press, 10 bent over row (same weight), 9 bench press and 9 bent over row…
- repeat pattern until you have completed all reps
- if you do not have a box for box jumps, use a bench or back of engine