picture frome the crossfit games
Strength:
Dead lift rep's 5-5-5-5-5 (try to increase weight every set)
Stamina:
3 rounds of-
10 pull ups
10 press ups
10 sit ups
10 air squats
10mins of cross trainer or rower
Cool down:
5mis foam roller
5mins stretching (hunt out your tightness and work on it)
