Workout 12

Warm-Up
3 Min Jog then...
3 rounds
10 push-ups
15 air squats
20 sit ups
Back Squats
5x5 (move up 5# from last workout)
Stamina Conditioning
For Time
10-9-8-7-6-5-4-3-2-1 Bench Press @ 75% bodyweight - this will be 55 reps, so choose wisely
10 Pull-Ups after each set of bench
*You can rack the bar if needed - and you'll probably want a spotter
Conditioning
7 Rounds
200m sprint
7 Dead Lifts @ 75% of max
Lunge University 250 walking lunges