Warm up

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

Stamina 3 rounds, un-timed:
10 x SBGU
50 ft Yoke Carry @ 3 x BW

Conditioning
Run 5 miles for time

Abs
30 x Crunches
12 x Pulse Ups
15 x Leg Levers
60 sec Plank
8 x Side Bends
22 x Russian Twists
15 x Wide Leg Sit Ups

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