Warm up

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

Stamina
60 sec Max Push Ups
30 x Arm Haulers
45 sec Max Push Ups
30 x Arm Haulers
30 sec Max Push Ups
30 x Arm Haulers

Conditioning 3 rounds for time:
Run 1 mile
25 x Burpees
50 x Push Ups
75 x Air Squats

Abs 4 rounds:
11 x V-Ups
11 x Pulse Ups
15 x Crunches

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