Warm up

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

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

Conditioning
Run 2 miles with a weighted vest, then run a mile without to cool down

Abs 2 rounds:
15 x Leg Levers
30 x Russian Twists
8 x Bicycles
15 x Crunches
30 x Wide Leg Sit Ups

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