Warm up

Strength
3 x 3 Bench Press
3 x 10 DB Fly
3 x 10 DB Row

Stamina 10 rounds un-timed:
10 x Hang Clean
10 x Weighted Step Ups

Conditioning
Run 5 miles for time

Abs 2 rounds:
12 x Crunches
14 x Wide Leg Sit Ups
20 x Pulse Ups
28 x Russian Twists
10 x Side Bends

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