Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 15 Dips

Stamina  un-timed:
400 m BW Sand Bag Carry
20 x Push Ups every time that you drop the bag

Conditioning 2 rounds, 5 min AMRAP:
2 x Stone to Shoulder
4 x T2B
6 x Wall Balls

Abs 4 rounds:
20 x Side Bends
12 x Pulse Ups

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