Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 GHD
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 x Push Ups & 30 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 30 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning for time:
30 Burpees, 5 Stone to Shoulder, Row 700 m
25 Burpees, 4 Stone to Shoulder, Row 600 m
20 Burpees, 3 Stone to SHoulder, Row 500 m
15 Burpees, 2 Stone to Shoulder, Row 400 m
10 Burpees, 1 Stone to Shoulder, Row 300 m

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