Warm up

Stamina 10 – 1, un-timed:
Bench Press
Pull Ups
GHD Sit Ups

Conditioning 4 rounds for time:
400 m Run
10 x Thrusters
200 m Run
20 x Thrusters
100 m Run
10 x Chin Ups
10 x Push Ups
10 x Stone to Shoulder

Abs 4 rounds:
6 x Bicycles
14 x Russian Twists
16 x Side Bends

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