Jump Rope 2 minutes
Walking Lunges(each leg)
Foam Roll your problem bits!
5-5-3-2-5 where the first 4 sets are considered warm up. The last set of 5 should be 5-10# heavier than last time!
Using 80% of the last set above…
Max rep DL
Max rep ring dips
rest 3 minutes
Bow Stretch 3 minutes(lay on your stomach and grab your ankles. Try to pull yourself into a circle)
Shoulder with band overhead 2min/side
Shoulder hand behind back 2min/side