Warmup

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Rest, then do 3 rounds of 60 x Sit Ups and 30 x Back Extensions

Conditioning 3 rounds for time:
Run 400m
50m Farmer’s Carry
25 x OH Walking Lunges
5 x Rope Climb

Abs 3 rounds:
11 x Pulse Ups
24 x Russian Twists
40 sec Side Plank

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