Strength and Conditioning

Standard warmup:
● Bench press
○ 3×10
● 3 rounds:
○ 12/side pancake rotations
○ 10/side plank walk
○ 10/side single arm rows
● “Squats, Pull-ups, Presses and a Run” 3 rounds:
○ 12 front squats with a barbell
○ 10 pull-ups
○ 8 push presses.
○ 20 cals of cardio