Warmup

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

Conditioning 10 rounds for time:
100m Sandbag Run
10 x SB OH Lunges
100m Sandbag Run
10 x SBGU

Abs
12 x Leg Levers
20 x Bicycles
40 sec Plank
8 x Side Bends
9 x Crunches
12 x V-Ups
11 x Pulse Ups

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