Warm up

Strength
10 x 5 Press
5 x 10 BB Curl
5 x 15 Dips

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

Abs 2 rounds:
10 x Russian Twists
10 x Side Bends
12 x Crunches
25 x Flutter Kicks

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