Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Rear Delt

Stamina
Perform AMRAP Walking BB Lunges in 10 minutes

 

Conditioning for time:
Run 1000 m
Perform 5 rounds of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats
Run 800 m
Perform 4 rounds of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats
Run 600 m
Perform 3 rounds of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats
Run 400 m
Perform 2 rounds of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats
Run 200 m
Perform 1 round of 5 x Pull Ups, 10 x Push Ups, & 15 x Air Squats

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