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 3 rounds for time:
Run 400m
15 x Burpees
15 x Pull Ups
15 x Box Jumps
15 x Jumping Jacks

Abs 2 rounds:
12 x Leg Levers
20 x Pulse Ups
25 x Crunches
20 x Side Crunches

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