Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Fly
5 x 10 Seated Row

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for 5 minutes
3) Perform Max Sit Ups in 2:00, 4 x 1:00, & 5 x :30

Conditioning 5 rounds for time:
Run 1/2 mile
20 x Box Jumps
20 x Wall Ball
20 x Burpees

Abs 2 rounds:
10 x Side Bends
60 sec Plank
12 x Crunches
10 x Sit Ups

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