Warm up

Strength 3 rounds, un-timed:
10 x Bench Press
10 x Pull Ups
100 ft BW Keg Carry (or any heavy object)

Conditioning 4 rounds, every 4 minutes:
6 x 40 yard sprint
15 x Wall Ball
12 x T2B
9 x HSPU

Abs 2 rounds:
20 x Russian Twists
30 x Wide Leg Sit Ups
13 x Bicycles
60 sec Plank
12 x Pulse Ups

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