Warm up

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

Stamina Every 2 minutes for 30 min total:
1 x Rope Climb
50 m Farmer’s Carry

Conditioning 3 rounds total, tabata each exercise (20 sec work, 10 sec rest):
Man Makers
Push Ups
Box Jumps
Burpees
HSPU
Air Squats
Pull Ups
Thrusters
Dips
Frog Hop Broad Jumps
Chin Ups

Abs 2 rounds:
9 x Leg Levers
10 x V-Ups
15 x Pulse Ups
10 x Side Bends
10 x Crunches
11 x Leg Levers
6 x Bicycles

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