Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

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
200 m Sandbag Sprint
50 m OH Walking Lunges
50 x Burpees
50 m Bear Crawl
100 x Push Ups
200 m Sandbag Sprint
Run 1 mile

Abs 2 rounds:
14 x Russian Twists
20 x Wide Leg Sit Ups
10 x Side Bends
20 x Bicycles
12 x V-Ups

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