Warm up

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

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

Conditioning
Ruck March 12 miles in 3-4 hours

Abs 5 rounds:
20 x Sit Ups
20 x Leg Levers

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