Warm up

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes

Conditioning
Run 800 m with a vest
Rest 3 min
Run 600 m with a vest
Rest 2 min
Run 400 m with a vest
Rest 1 min
Run 200 m with a vest

Abs 3 rounds:
12 x Pulse Ups
20 x Side Bends
10 x Leg Levers
20 x Bicycles

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