"MR. JOSHUA"

1. Warm Up

• Dynamic Warm Up

2. Stamina (2 rounds)

• Overhead Squats, PVC
  
• Good Mornings, PVC
• Lateral Tube Walk, 1x Gym Length
  
• Pullups, 10 reps
  
• Pushups, 10 reps

3. Work Capacity - "MR. JOSHUA" - 5 rounds for time:

• Run 400m
• GHD Situps, 30 reps
• Deadlifts (250#), 15 reps