Warmup plus:
20 x Wall Balls

Strength
5 x 5 Shoulder Press
5 x 10 BB Curl
5 x 15 Dips
5 x 10 Lateral Raise

Conditioning
Run 10 hill sprints, or 100m if no hills. Your rest time is walking back to the start. Hit it hard! Go fast!

Abs 2 rounds:
14 x Russian Twists
26 x Crunches
10 x Side Crunches
16 x Bicycles

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