Warm up

Strength
10 x 5 Squats
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 10 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 20 min AMRAP:
Run 400 m
Max Rep Pull Ups

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