Warm Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout

General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Cobra Squats
Elevated Push-Ups
Band Rows

Upper Specific Warm-Up:
30 Second Passive Hang
30 Second Single Arm Plank Hold Right
30 Second Single Arm Plank Hold Left
10 Crush Grip Med Ball Push Outs

Lower Specific Warm-Up:
15 Leg Swings per Side
30 Second Hands on Wall Prayer Stretch
10 Plate Squats
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds

8-12 Back Squat
15-20 Band Kick Backs

Rest 20 Seconds

8-12 Db Incline Press
15-30 Ring Rows

Rest 1 Minutes

Cooldown

Doorway Chest Stretch X 1 Minute
Deadhang X 1 Minute
Couch Stretch X 1 Minute per Side
Pigeon Pose X 1 Minute per Side