Warmup plus:
Max Pull Ups

Strength
5 x 5 Squat
5 x 15 Leg Press
5 x 10 Leg Curl
5 x 10 Calf Raise

Conditioning 8 rounds for reps:
20 sec Air Squats
10 sec Rest
20 sec Push Ups
10 sec rest

Abs
6 x Bicycles
10 x Crunches
60 sec Side Planks
12 x Leg Levers
6 x Side Bends
12 x V-Ups
10 x Flutter Kicks

Hit it hard then enjoy your weekend!

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