Warm up

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 15 HLR

Stamina
Tabata Carry a heavy object (like a fire hydrant or beer keg) for max distance
20 seconds on, 10 seconds off. 8 rounds total.

Conditioning for time:
100 x Burpee Pull Ups

Abs 2 rounds:
12 x Bicycles
40 sec Plank
24 x Russian Twists
12 x Pulse Ups
14 x Crunches
15 x Side Bends

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