Warmup

Stamina
1) Perform 1/3 of your max Pull Ups EMOM for 3 minutes.
Rest, then perform 3 max rep sets of Pull Ups.
Rest, then hang from the bar for a total of 5 minutes.

2) Perform AMRAP Sit Ups in 1 minute, rest 1 minute.
Perform 4 rounds of AMRAP Sit Ups in 30 seconds, rest 30 seconds each round.
Perform 5 rounds AMRAP Sit Ups in 15 seconds, rest 15 seconds each round.

Conditioning
Run 400m
30 Walking Lunges
Run 400m
40 Box Jumps
Run 400m
50 Air Squats
Run 400m
30 Walking Lunges
40 Box Jumps
50 Air Squats

Run 3 miles

Abs 3 rounds:
18 x Russian Twists
13 x Side Bends
26 x Bicycles
8 x Pulse Ups

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