Strength and Conditioning

Standard warmup:
● Bench press
○ 3×12
● 3 rounds, 1min at each:
○ External shoulder rotations
○ Facepulls
○ Overhead dumbbell press
● “Jetliner Joe” (AMRAP) in 12 minutes:
○ 15 box jump-overs (24/20 inches)

○ 12 toes to bar (scale: V-ups)
○ 9 pullups
○ Obstacle of choice

Obstacle Fit Bootcamp

Card Game

Hearts: Squat Thrusts
Diamonds: Situps
Spades: Alt Vups (Per Leg)
Clubs: Slam Balls


3 Rounds:
12 Ball Throw Walking Lunges
50 Mountain Climbers
12 Wall Balls
Sprint Lap

3 Rounds:
30 Cals AD
Wreck Bag Clean and Squat
10 Burpee Box Jumps
8 Pull Ups

3 Rounds:
250 M Row
8 Tire Flip Hop Throughs
Traverse Wall
Rope Climb