Warmup plus:
20 x Wall Balls

Strength
5 x 5 Squats
5 x 15 Leg Press
5 x 10 Leg Curl
Calves 5 x 20

Conditioning for time:
100m Tire Flip
100 x Sledgehammers on tire
100 x Box Jumps on tire
100 x Push Ups, feet on tire

Abs 2 rounds:
6 x Side Bends
15 x Crunches
10 x Pulse Ups
12 x Russian Twists

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