Warm up

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

Stamina 3 rounds un-timed:
50 m OH Carry (Use a loaded barbell or beer keg or something heavy)
15 x HLR
20 x Walking Lunges

Conditioning 4 rounds for time:
8 x Thrusters
6 x Pull Ups
11 x Box Jumps

Abs 3 rounds:
13 x Russian Twists
11 x Pulse Ups
20 x Wide Leg Sit Ups
10 x Leg Levers

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