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 un-timed:
400 m Yoke Carry @ 2 x BW

Conditioning 3 rounds for time:
Run 800 m
25 x Sit Ups
25 x Back Extensions

Abs 2 rounds:
26 x Russian Twists
11 x V-Ups
15 x Crunches
10 x Leg Levers
20 x Side Bends

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