Warm up

Strength
5 x 5 Squat
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina 5 rounds, un-timed:
10 x Man Makers
10 x Pull Ups
10 x DB Lunges

Conditioning
Run 10 x 40 m Hill Sprints

Abs 2 rounds:
20 x Crunches
20 x Side Bends
20 x Russian Twists
20 x Pulse Ups
20 x Leg Levers

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