Warmup

Stamina 3 rounds:
20 x Wall Ball
20 x Sandbag Side Swing
10 x Wall Ball
10 x Frog Hop with Bag
5 x Wall Ball
10 x OH Squat with Bag
20 x Wall Ball
10 x Thrusters with Bag
10 x Wall Ball
10 x OH Lunges with Bag

rest, then…

8 x DB Bent Row
8 x Pull Ups
8 x DB Bent Row
8 x Pull Ups
6 x DB Bent Row
6 x Pull Ups
6 x DB Bent Row
6 x Pull Ups
4 x DB Bent Row
4 x Pull Ups
4 x DB Bent Row
4 x Pull Ups

Abs
25 x Bicycles
18 x Russian Twists
20 x Crunches
15 x Leg Levers
13 x Side Bends

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