Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
4 x 10 BB Row
3 x 10 Good Mornings
5 x 15 Hanging Leg Raise

Stamina
50 x Box Jumps
800m Farmer’s Carry

Conditioning for time:
Alternate 10-8-6-4-2 Thrusters with,
50-40-30-20-10 Jump Rope (single, double, or triple unders)

Abs
24 x Russian Twists
10 x Pulse Ups
9 x Leg Levers
20 x Crunches
10 x Side Crunches

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