Warm up

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

Stamina 3 rounds, un-timed:
10 x Walking Lunges AHAP
10 x SBGU

Conditioning 10 rounds for time:
5 x Pull Ups
10 x Push Ups
15 x Squats
Run 100 m

Abs 2 rounds:
12 x V-Ups
60 sec Plank
15 x Side Bends
10 x Bicycles
12 x Wide Leg Sit Ups

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