Warm up
Strength
10 x 5 Bench Press
5 x 10 Incline DB Press
5 x 10 Chest Supported Row
5 x 10 Dips
Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Perform 3 rounds of 30 x Sit Ups & 30 x Back Extensions
Conditioning for time:
Run 1 mile
50 x Push Ups
100 x Sit Ups
150 x Air Squats
Run 1 mile