Warmup

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

Stamina 10 rounds, not timed:
5 x Pull Ups
10 x Push Ups
15 x Sit Ups

Conditioning
Run a 5k for time.

Abs 2 rounds:
20 x Wide Leg Sit Ups
10 x V-Ups
60 sec Plank
15 x Pulse Ups

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