Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Stamina un-timed:
400 m Farmer’s Carry

Conditioning for time:
21-15-9 Clean and Jerk
21-15-9 Calorie Row

Abs
9 x Pulse Ups
12 x Side Bends
30 x Wide Leg Sit Ups
60 sec Plank
20 x Russian Twists

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