Warm Up

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

Stamina un-timed:
100 x KB Swings

Conditioning
Run 5k for time

Abs
28 x Wide Leg Sit Ups
22 x Russian Twists
6 x Side Bends
12 x Reverse Crunches
6 x Bicycles
10 x Pulse Ups

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