Will's warmups are insane.

Warmup:
Some leg kicks, arm swings
Pyramid 1-10 squats (alternate w/ partner)
Pyramid 10-1 pushups (alternate w/ partner)
5 shoulder press (45 lbs)
5 shoulder press (45 lbs)
5 seated shoulder press (45 lbs)
5 seated shoulder press (45 lbs)

Then 3 rounds, 30 seconds on, 15 seconds off of:
Seated shoulder press (45 lbs)
Box jumps (20")


Workout:
21-15-9 for time:
Burpees
Pullups
Kettlebell swings (16kg)

12:29