Warm up
30 x Clean & Press

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

Stamina
1) Max Sit Ups in 3 minutes (minimum 90)
2) Max Push Ups in 3 minutes (minimum 80)
3) 3 mile run for time (minimum 24 minutes)

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

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