Warm-Up2:00 Cardio Choice—8:00 minutes: For Quality5 Up Downs (No Push-Up, No Jump Burpee)10 Behind the Neck Elbow Punch Throughs10 Barbell Good Mornings:30 seconds Jump Rope Practice10 Scapular Pull-Ups3-5 Strict Pull-Ups or Jumping Pull-Ups–Then Build towards working weights on the barbellStrengthBack SquatEvery 2:30 x 4 SetsSet 1: 10 @ 60%Set 2: 10 @ 65%Set 3: 8...Read More