Warmup

Strength
5 x 5 Squats
5 x 15 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina
400m Sled Pull
400m Sled Drag

Conditioning for time:
40 x Mountain Climbers
10 x KB Swings
30 x Mountain Climbers
20 x KB Swings
20 x Mountain Climbers
30 x KB Swings
10 x Mountain Climbers
40 x KB Swings

Abs 2 rounds:
20 x Wide Leg Sit Ups
18 x Bicycles
20 x Russian Twists
12 x Leg Levers

Swimming
6 x 25m, rest 20 breaths
2 x 50m, rest 20 breaths

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