Warm up

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

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 30 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 30 x Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning for time:
Run 400 m warm up

Run 1 x 1200 m
Run 2 x 800 m
Run 4 x 400 m

Run 400 m cool down

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