Warm up

Strength
3 x 3 Press
3 x 10 Pull Ups
3 x 10 BB Curls
3 x 10 Dips

Stamina
1) Perform Max Pull Ups in 2 min
2) Perform Max Push Ups in 2 min
3) Perform Max Sit Ups in 2 min

Conditioning EMOM for 20 minutes:
Odds: 6 x KB Swings
Evens: 6 x HSPU

Abs 3 rounds:
20 x Crunches
10 x Pulse Ups
18 x Side Bends

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