General /Specific Movement Prep (6-8 minutes)2 Sets: For Quality9/7 Calorie Bike20/20 Line Hops (Forward and Back / Side to Side)10 Hollow Rocks20 Glute Bridges10 Air Squats @ 3311 Tempo Specific Movement Prep (8-10 minutes)10 second Easy Bike + 10 second Hard Effort:30 second Double Under Practice10 V-Ups10 Wall Ball Squats -Spend 3-4 minute Talking through...Read More