Warmup plus:
20 x Plyo Push Ups

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

Conditioning for time:
Half Murph

Run 1/2 Mile
50 Pull Ups
100 Push Ups
150 Air Squats
Run 1/2 Mile

Abs 3 rounds:
8 x V-Ups
10 x Leg Levers
20 x Russian Twists
10 x Side Bends

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