General Warm-Up:2:00 Cardio Choice2 Sets10 Scapular Pull-Ups5/5 Single Arm Ring Rows12 Deep Lunge Mountain Climbers10 Down Dog Toe Touches8/8 Quadruped Thoracic Rotations 2 Sets: For Quality8 Bradform Press with Lockout4 No Jump Burpees4 Jump Pull-Ups with Controlled eccentricSpecific Warm-Up:5 Push Press @ 40-50%5 Push Press @ 50-55%3 Push Press @ 55-60% Then load to a...Read More