Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Stamina 7 rounds un-timed:
10 x DB Snatches
10 x Sledgehammer Strikes
10 x TGU

Conditioning 5-4-3-2-1 for time:
Rope Climb
400 m Run

5 rope climbs, run, 4 rope climbs, run…

Abs 3 rounds:
13 x Leg Levers
8 x Crunches
20 x Bicycles

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