Warm up
Strength
Back Squat
3 @ 75%, 2 @ 80%, 1 @ 85%
3 @ 80%, 2 @ 85%, 1 @ 90%
3 @85%, 2 @ 90%, 1 @95%
Bench Press 5 x 5
Stamina EMOM as long as possible
5 x Front Rack Lunges @ 115
5 x Pull Ups
Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks
Athletic Firefighter 