Warm up
Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 15 Dips
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 Max Sit Ups in 1:00, 4 x :30, & 5 x :15
Conditioning
Run a 5k for time
Abs 2 rounds:
20 x Russian Twists
60 sec Plank
16 x Bicycles
20 x Crunches
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