Warmup

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

Stamina 5 rounds, not timed:
5 x Box Jumps
50m OH Plate Lunges

Conditioning 3 rounds:
Sprint 800m
Jog 800m
Sprint 400m
Jog 400m

Abs 3 rounds:
13 x Crunches
10 x Leg Levers
8 x Pulse Ups
10 x Side Crunches

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