Warm up

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

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

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 10 rounds for time:
100 ft Duck Walk
100 ft BW Farmer’s Carry
5 Burpee penalty if you drop the weight

Abs 3 rounds:
30 x Wide Leg Sit Ups
10 x Side Bends
8 x Crunches

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