Warm up

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

Stamina not timed:
30 x Press…5 burpee penalty every time you rack the weight

Conditioning for time:
30 x Cleans
Run 1 mile
10 x Rope Climbs
Run 1 mile
100 x Burpees

Abs 2 rounds:
11 x V-Ups
12 x Bicycles
12 x Side Bends
12 x Leg Levers
60 sec Plank

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