Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

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

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:
20 x Pistols
20 x Box Jumps
20 x Split Squats
20 x Lateral Jumps
20 x Jumping Lunges
20 x Mountain Climbers
20 x Burpee Broad Jumps
20 x Jumping Jacks

Abs 2 rounds:
26 x Bicycles
11 x Pulse Ups
10 x Side Bends
12 x Wide Leg Sit Ups

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