Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 15 Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 x 20 Push Ups & 20 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 x 10 Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 3 rounds:
60 sec Man Makers
20 sec Rest
60 sec Box Jumps
20 sec Rest
60 sec KB Swings
20 sec Rest
60 sec SBGU
20 sec Rest

Abs 2 rounds:
10 x V-Ups
25 x Crunches
12 x Leg Levers
12 x Reverse Crunches

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