Warm up

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 15 Leg Curl

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Hang from the bar for 5 minutes
3) Perform Max Sit Ups in 1:00, 2 x :30, & 4 x :15

Conditioning 20 down to 1 for time:
OH Walking Lunges
Burpees

Abs 2 rounds:
10 x Reverse Crunches
10 x Pulse Ups
60 sec Plank
6 x Side Bends
20 x Crunches

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