Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Fly
5 x 10 DB Row

Conditioning 4 rounds for time:
Run 400 m
15 x Burpees
15 x Pull Ups
15 x Sit Ups

Abs 2 rounds:
9 x V-Ups
13 x Crunches
10 x Bicycles
30 x Wide Leg Sit Ups

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