Warm up

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

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Perform 3 rounds of 30 x Sit Ups & 30 x Back Extensions

Conditioning
Run 5 miles for time

Abs 3 rounds:
10 x Pulse Ups
16 x Russian Twists
60 sec Plank
28 x Wide Leg Sit Ups

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