Warm Up

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (6 Minutes)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Cossack Squats
Elevated Push-Ups
Band Rows
Long Jump

Upper Specific Warm-Up: (5 Minutes)
15 A-T-Y Band Pull
10 Scapular Push-Ups
10 Scapular Pull-Ups
5 Negative Pull-Ups

Lower Specific Warm-Up: (5 Minutes)
15 Leg Swings per Side
30 Second Hands on Wall Prayer Stretch
10 Cobra Air Squats
10 Single Leg Glute Bridge per Side

Strength Circuit

3 Rounds
8-12 Db Front Squats
15-20 Db Glute Bridge
Rest 20 Seconds
8-12 Db Overhead Press
8-12 Single Arm Db Row per Side
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