Warm up

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

Stamina 3 rounds, un-timed:
200 m BW Farmer’s Carry
10 x Tire Flips

Conditioning 2 rounds for time:
50 x Burpees
40 x Pull Ups
30 x Goblet Squats
20 x KB Swings
10 x HSPU
Run 800 m

Abs 2 rounds:
18 x Russian Twists
15 x Side Bends
6 x Bicycles
25 x Crunches
10 x Pulse Ups

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