Strength and Conditioning

Standard warmup:

Bench press

• 1×10
• 1×8
• 1×6
• 3×3
• 1×15

3 rounds, 1min at each:

• External shoulder rotations 
• 12 Facepulls 
• 5 kipping pullups 
• (AMRAP) in 12 minutes:
• 15 box jump-overs (24/20 inches)
•  12 toes to bar (scale: V-ups)
•  9 pullups
• Obstacle of choice