Warmup

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

4) Perform 1 x Pull Up, 2 x Push Ups, 3 x Sit Ups, then 2, 4, 6, then 3, 6, 9…until you do 5 Pull Ups and then go back down the ladder.

Conditioning 10 rounds for time:
100m Sprint
10 x Pull Ups
100m Sprint
10 x Burpees

Abs 2 rounds:
25 x Crunches
9 x Leg Levers
12 x Side Bends
8 x V-Ups
10 x Pulse Ups

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