Warmup plus:
Max Pull Ups

Strength

10 x 5 Squat
3 x 15 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina

1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 sets of 60 sec Push Ups and 25 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 sets of 30 seconds each: Sit Ups, Crunches, Leg Levers, K2E, and Flutter Kicks

Conditioning for time:

50 x Jumping Jacks
40 x KB Swings
30 x Medicine Ball Slams
20 x Burpees
10 x Pull Ups

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