Warm up
Strength
10 x 5 Press
5 x 10 BB Curl
5 x 15 Dips
Stamina 5 rounds:
8 x Curtis P’s
20 x Med Ball Slam
20 m Sled Push/Pull
Conditioning for time:
20 x Thrusters
20 x Clean
20 x OH Squat
20 x Burpees
Abs 3 rounds:
20 x Side Bends
60 sec Plank
20 x Leg Levers
Athletic Firefighter 