Warmup

Stamina 2 rounds:
20 x KB Swings
10 x KB Windmills
10 x KB TGU, each side
20 x KB Hang Clean
20 x KB Push Press
20 x KB Snatch
10 x Diamond Push Ups
10 x Regular Push Ups
10 x Wide Push Ups
20 x Arm Haulers

Conditioning for time:
Run 4.5 miles. Shoot for an 8 min per mile pace or better.

Abs 3 rounds:
18 x Bicycles
60 sec Plank
11 x Leg Levers

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