Strength: EZ bar curl pyramid, 5-4-3-2-1-2-3-4-5, Tri bar overhead tri extension pyramid, 5-4-3-2-1-2-3-4-5
Stamina: Complete as fast as you can, chinups and body dips, 10-9-8-7-6-5-4-3-2-1
Last push: 4 rounds 8-10 reps of everything, dumbbell hammer curls, diamond pushups, cable preacher curls, cable tri pull down
Core: 50 crunches, 50 flutter kicks, 50 outside toe touches, 100 mason twist
Cardio: Sprints 1 400m, 2 200m, 4 100m, 6 50m, 8 25m
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