Warm up

Strength
10 x 5 Bench Press
3 x 10 DB Incline Press
5 x 10 DB Row
3 x 20 Rear Delt
3 x 10 Hammer Curls

Conditioning for time:
Run 1/2 Mile
50 x Pull Ups
100 x Push Ups
150 x Air Squats
Run 1/2 Mile

Abs 3 rounds:
10 x Side Bends
30 sec Plank
9 x Pulse Ups
10 x Leg Levers

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