Warm up

Strength
5 x 5 Squats
5 x 5 Leg Press
5 x 5 Leg Curl
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for a total of 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 sets of 30 x Push Ups & 30 x Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform 3 sets of 10 each: Sit Ups, Crunches, Leg Levers, Flutter Kicks, T2B, and Russian Twists

Conditioning
Run a 5k for time

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