Warmup plus:
20 x Plyo Push Ups

Strength
5 x 5 Bench Press
5 x 10 DB Fly
3 x 12 DB Row
3 x 20 Rear Delt

Stamina 4 rounds:
100m Farmer’s Carry
100m Walking Lunges

Conditioning 3 rounds for time:
Find some stairs and run them
10 x Burpees
Stairs
10 x Push Ups
Stairs
10 x Sit Ups

Abs 2 rounds:
30 x Russian Twists
8 x Pulse Ups
9 x V-Ups
30 x Flutter Kicks
30 Sec Plank

 

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