Warmup plus:
20 x Wall Balls
Strength
5 x 5 Shoulder Press
5 x 10 BB Curl
5 x 15 Dips
5 x 10 Lateral Raise
Stamina
20 x Pull Ups
400m Walking Lunges
Conditioning 5 rounds for time:
10 x OH Squats
10 x BB Step Ups
20 x Burpees
Abs 2 rounds:
13 x Side Crunches
20 x Russian Twists
12 x Bicycles
12 x Pulse Ups
25 x Crunches
Athletic Firefighter 