Warm up

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

Stamina un-timed:
30 x Curtis P’s
(Clean, Right Lunge, Left Lunge, Push Press)

Conditioning
Run a 5k for time

Abs 2 rounds:
12 x Bicycles
10 x Reverse Crunches
15 x Crunches
12 x Leg Levers
8 x Side Bends

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