Warm up

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning
Run 10 x Hill Sprints

Abs 2 rounds:
14 x Side Bends
30 x Wide Leg Sit Ups
25 x Crunches
20 x Russian Twists
60 sec Plank

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