Warm up

10 x 5 Squat
5 x 10 Leg Extension
5 x 10 Leg Curl
5 x 20 Calf Raise

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:
100 x Pull Ups
Perform 4 x Double KB Swings every time you let go of the bar

Abs 2 rounds:
12 x Leg Levers
12 x V-Ups
10 x Side Bends
16 x Wide Leg Sit Ups
8 x Bicycles
14 x Crunches
60 sec Plank


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