Warm up

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

Stamina 20 minutes:
Min 1- 1 x Tire Flip
Min 2- 2 x Tire Flips
Min 3- 3 x Tire Flips…

Conditioning for time:
10 x Pull Ups
20 x Arm Haulers
30 x Man Makers
40 x T2B
50 x Air Squats
60 x Burpees
70 x Sit Ups
80 x Box Jumps
90 x Flutter Kicks
100 x Push Ups

Abs 2 rounds:
60 sec Plank
30 x Russian Twist
15 x Leg Levers
10 x Side Bends
10 x Pulse Ups

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