Warm up

Strength
10 x 5 Bench Press
5 x 10 DB Incline Fly
5 x 15 Rear Delt

Stamina 8 rounds, un-timed:
50 m Yoke carry
12 x Dips

Conditioning 4 rounds for time:
20 x Box Jumps
20 x KB Swings
20 x Burpee Pull Ups

Abs 2 rounds:
25 x Crunches
15 x Leg Levers
60 sec Plank
16 x Bicycles
15 x Pulse Ups
15 x Side Bends
16 x Wide Leg Sit Ups

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