eneral Warm-Up: (4-5 minutes)2 Sets: For Quality1:00 Cardio Choice10 Alternating Cossack Squats10 Air Squats5 Squat Jumps5 Inchworm Push-Ups5 Pike Push-Ups:30 second Jump Rope Specific Warm-Up: (5-7 minutes)@ Warm-Up Load5 Dumbbell Thrusters5 Bar Kip Swings5 Strict Knee Raises15 Double Unders or 30 Single Unders5 Dumbbell Thrusters3-5 Kipping Knees to Chest / Elbows/ Building to Toe to...Read More