Warmup

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 rounds of 60 sec Max Push Ups & 25 x Arm Haulers

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

Conditioning AMRAP in 1 minute each exercise; rest 1 minute between rounds; 5 rounds total:
SDHP
Box Jumps
Wall Ball
Burpees
KB Swing

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