Warm up 5 rounds:
Hang from the Pull Up bar for 1 min then rest for 50 sec

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

Cardio
Run, Hike, Bike, Swim, Row, Ruck, Play Soccer, Play Basketball, Play Football for 60-90 minutes

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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