Warmup

Strength
5 x 5 Deadlift
5 x 10 BB Row
3 x 10 Good Mornings
5 x 15 Hanging Leg Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
Perform 3 sets of weighted pull ups

2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
Perform 3 sets of 20 Plyo Push Ups

Conditioning
Run a 5k with a weighted vest for time.

Abs 2 rounds:
12 x Leg Levers
15 x Crunches
45 sec Plank
10 x Side Bends
25 x Bicycles

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