Warmup

Strength
10 x 5 Squat
5 x 15 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of 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:
100 x Goblet Squats…

At the top of every minute, perform 5 x KB Swings

Abs 2 rounds:
12 x V-Ups
20 x Wide Leg Sit Ups
40 sec Plank
11 x Leg Levers
14 x Crunches

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