Warmup

Strength
10 x 5 Bench Press
3 x 10 Incline DB Press
3 x 12 DB Row
3 x 20 Rear Delt

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 5 minutes of Pull Ups; 1:1 work-rest ratio

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Diamond Push Ups, Regular Push Ups, Wide Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning for time:
400 m Fireman’s Carry (use a body weight sand bag, grab a friend, whatever…)

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