Warmup: Active Stretching, 20 pushups, 10 pullups, 400m run
Strength: 3 rounds, 12 incline dbell press, 12 lat pulldowns, 12 decline situps
Stamina: 3 rounds, 12 bench press, 12 cable row, 15 reverse crunch toe touch
Last Push: 3 rounds, 10 decline dbell press, 12 bent over barbell row, 15 kneeups
Core: 3 rounds, 20 situps, 20 mason twists, 20 heels to the heavens
Cardio: 30min stair/hill sprints
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