Warmup: Active stretching, 400m run, 25 air squats
Strength: Back squat pyramid, 5-4-3-2-1-2-3-4-5
Stamina: complete as fast as you can, thrusters and burppies 10-9-8-7-6-5-4-3-2-1
Last push: 400m walking lunge, 400 overhead farmer carry, 2 min wall sit
Strength: Back squat pyramid, 5-4-3-2-1-2-3-4-5
Stamina: complete as fast as you can, thrusters and burppies 10-9-8-7-6-5-4-3-2-1
Last push: 400m walking lunge, 400 overhead farmer carry, 2 min wall sit
Core: 100 situps, 100 reverse crunches, your own pace of superman/banana
Cardio: 4 mile run
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