Warm up

Strength
10 x 5 Squats
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for a total of 5 minutes
3) Perform Max Sit Ups in 1:00, 4 x :30, & 5 x :15

Conditioning 8 min AMRAP:
8 x DB Thrusters
8 x Pull Ups

Abs 3 rounds:
25 x Crunches
8 x Bicycles
12 x Side Bends

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