Warmup plus:
20 x Plyo Push Ups

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

Conditioning 6 rounds for time:
24 x Air Squats
24 x Push Ups
24 x Walking Lunges
400m Run

Abs 2 rounds:
24 x Wide Leg Sit Ups
12 x Side Bends
10 x Pulse Ups
10 x Bicycles

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