Warm up

Strength
3 x 3 Squat
3 x 10 Leg Press
3 x 15 Leg Curl
3 x 20 Calf Raise

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

3) Perform 1/3 of your Max Push Ups in 3 min
4) Perform 3 rounds of 10: Diamond Push Ups, Regular Push Ups, Wide Push Ups, & Arm Haulers

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

Conditioning
Row 5k for time

Abs 4 rounds:
10 x Side Bends
12 x Bicycles
12 x Reverse Crunches

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