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 a total of 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning 5 rounds for time:
30 sec Max Burpees
90 sec Rest
30 sec Max Wall Balls
90 sec Rest

Abs 3 rounds:
16 x Russian Twists
10 x Crunches
9 x V-Ups

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