Warm up

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

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 10 x Hill Sprints

Abs 2 rounds:
10 x Leg Levers
20 x Side Bends
13 x Crunches
8 x Pulse Ups
20 x Bicycles

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