Warm up

Strength
10 x 5 Bench Press
10 x 5 Pull Ups
5 x 10 Incline DB Press
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 x Push Ups & 20 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 2 each: Sit Ups, Crunches, T2B, Leg Levers, & Flutter Kicks

Conditioning 2 rounds 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

Then run 1 mile

Abs 3 rounds:
15 x Crunches
20 x Side Bends
15 x Wide Leg Sit Ups

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