Warm up

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

Stamina un-timed:
KB Swing Breathing Ladder

Conditioning 10 rounds for time (1,2,3, 2,4,6…):
1 x Pull Up
2 x Push Ups
3 x Sit Ups

Abs 3 rounds:
20 x Crunches
8 x V-Ups
26 x Russian Twists

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