Strength and Conditioning

Standard warmup:

Bench press

• 1×10
• 1×8
• 3×6
• 1×3

3 rounds:

• 12 banded pushups 
• 5 pull-ups
• 5 hollow bananas 
• 5 ring dips or bar dips
• “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