Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Fly
5 x 10 DB Row

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

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

Conditioning 3 rounds of 1 minute each:
Wall Ball
SDHP
Box Jump
Thrusters
Man Makers

Abs 2 rounds:
8 x Crunches
16 x Leg Levers
10 x V-Ups
10 x Side Bends

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