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 Pull Ups EMOM for 3 minutes
2) Hang from the bar for 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning 5 rounds for time:
100 m Bear Crawl
100 m Broad Jump

Abs 2 rounds:
20 x Russian Twists
8 x Crunches
12 x Leg Levers
16 x Bicycles

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