Warm up
Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 DB Fly
5 x 10 DB Row
Stamina 7 rounds un-timed:
7 x Clean & Jerk
Conditioning 20 min AMRAP:
25 ft OH Walking Lunges
8 x Burpees
25 ft OH Walking Lunges
8 x Pull Ups
Abs 2 rounds:
8 x Leg Levers
26 x Wide Leg Sit Ups
15 x Crunches
12 x Side Bends
Athletic Firefighter 