Warmup

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang for a total of 5 minutes from a bar
3) Perform Max Sit Ups 1 x 1:00, 4 x :30, and 5 x :15

Conditioning 5 rounds for time:
Run 400 m
15 x OH Squats

Abs 3 rounds:
20 x Russian Twists
20 x Crunches
15 x Side Bends
8 x Leg Levers

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