Warm up

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

Stamina EMOM for 15 minutes:
15 – 1 Push Ups

Conditioning 21-15-9 for time:
Burpee Pull Ups, then run 400 m

Abs 2 rounds:
16 x Bicycles
20 x Russian Twists
30 x Pulse Ups
10 x Leg Levers
60 sec Plank

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