Warmup

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

Stamina
50 x Pull Ups
100 x Push Ups
150 x Air Squats

Broken up as you need

Abs 2 rounds:
8 x Leg Levers
14 x Side Bends
12 x Bicycles
11 x Pulse Ups

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