Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Lateral Raise
5 x 10 Rear Delt

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 3 rounds for time:
Hill Sprint 200 m
20 x Push Ups
Hill Sprint 200 m
20 x Sit Ups
Hill Sprint 200 m
20 x Air Squats

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