Warm up

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

Stamina un-timed:
30 x BB Complex (Deadlift, Upright Row, Squat Clean, Front Squat, Push Press, Back Squat, Push Up)

Conditioning for time:
Run 800 m with a sandbag on your shoulder
100 x Alternating Press with sandbag
150 x Sit Ups with sandbag
200 x Walking Lunges with sandbag
Run 800 m with sandbag on your other shoulder

Abs 4 rounds:
15 x Crunches
15 x Leg Levers
30 x Russian Twists

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