Warm up

Strength
3 x 3 Squats
3 x 10 Leg Press
3 x 10 Leg Curl
3 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Pull Ups in 2:00

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Push Ups in 2:00

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00

Conditioning 5 rounds for time:
10 x Box Jumps
10 x DB Lunges
10 x Box Jumps
10 x Wall Balls

Abs 3 rounds:
16 x Wide Leg Sit Ups
8 x Bicycles
60 sec Plank

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