Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
5 x 10 BB Row
5 x 15 HLR

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 a ladder of 1 x Pull Up, 2 x Push Ups, and 3 x Sit Ups building to 7/14/21 and then come back down for a total of 49/98/147. (Feel free to do 1 more round and make it 50/100/150!)

Conditioning 50-40-30-20-10 for time:
KB Goblet Squat
Wall Ball

Abs 2 rounds:
8 x Side Bends
12 x Bicycles
20 x Leg Levers
10 x Pulse Ups
10 x Crunches

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