Warm up

Strength
3 x 3 Squat
3 x 3 Leg Press
3 x 3 Leg Curl
5 x 20 Calf Raise

Stamina 5 rounds un-timed:
Front Rack Walking Lunges to failure
Farmer’s Carry to failure

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

Abs 3 rounds:
20 x Crunches
20 x Side Bends
12 x Reverse Crunches
60 sec Plank

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