Warmup plus:
20 x Back Extensions

Strength
10 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 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning for time:
20 x SBGU
40 x SG OH Walking Lunges
60 x SB Slams

Abs
20 x Bicycles
40 sec Plank
10 x Pulse Ups
24 x Russian Twists
25 x Crunches
14 x Leg Levers
20 x Flutter Kicks

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