Warm up

Strength
5 x 5 Squats
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups in 5 min

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups in 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning
Run Hill Sprints

Abs 4 rounds:
26 x Russian Twists
8 x Pulse Ups
12 x Leg Levers

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