Warm up

Strength
10 x 5 Bench Press
5 x 10 Incline DB Fly
5 x 15 DB Row
5 x 10 Hammer Curl

Stamina 4 rounds, not timed:
30 m OH Walking Lunges
30 m Farmer’s Carry

Conditioning 21-15-9 for time:
Thrusters
Pull Ups

Abs 3 rounds:
13 x Side Bends
15 x Wide Leg Sit Ups
16 x Bicycles

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