Warm up

Strength
5 x 5 Bench Press
5 x 10 DB Fly
5 x 10 DB Row

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of Max Push Ups & 25 x Arm Haulers

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

Conditioning
Run 5 miles for time

Abs 2 rounds:
30 x Crunches
60 sec Plank
18 x Russian Twists
16 x Leg Levers
22 x Wide Leg Sit Ups

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