Warm up

Stamina
1) Perform 1 Dip EMOM, 2 Dips the second minute, 3 Dips the third minute, until you are unable to complete the exercise in one minute

2) Perform 1 Pull Up EMOM, 2 Pull Ups the second minute, etc…

Conditioning
Ruck march 8 miles in under 2 hours. Ruck should weigh at least 30-50 pounds

Abs 2 rounds:
12 x V-Ups
30 x Wide Leg Sit Ups
20 x Russian Twists
18 x Crunches

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