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 5 rounds not timed:
25m Rope Pull
2 x Rope Climb (15 ft or whatever you have)

Conditioning AMRAP in 20 min:
400m Run
Max Rep Push Ups

Abs 2 rounds:
8 x Side Crunches
18 x Russian Twists
30 x Wide Leg Sit Ups
10 x Leg Levers

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