Warm up

Strength
3 x 5 Deadlift
3 x 5 Squat
3 x 10 Good Mornings
3 x 10 Leg Extension
5 x 20 Calf Raises

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning for time:
Run 400 m
30 x Lunges
Run 300 m
30 x Box Jumps
Run 200 m
30 x Air Squats
Run 100 m

Abs 5 rounds:
10 x Side Bends
26 x Russian Twists

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