Warm up

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

Conditioning 3 rounds for time:
20 x Jumping Jacks
20 x Box Jumps
20 x Pistols
20 x Split Squats
20 x Jumping Lunges
20 x Mountain Climbers
20 x Lateral Jumps
20 x Burpee Long Jumps
20 x High Knees

Abs
60 sec Plank
30 x Russian Twists
30 x Pulse Ups
15 x Crunches
12 x Wide Leg Sit Ups

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