Stretch: Wrist circles, elbow rotations, up and down swings, over under arm swings, trunk rotation, windmill, lunge, downward dog, upward dog, frog stretch, saddle, sumo squat.
Dynamic Warm Up:
2 Rounds
35 Double Unders
10 Air Squats
8 Push Ups
6 Kipp Swings
4 Pull Ups
Tempo Bench Press 3130
3 Sets w/ Temp
Superset: 20 Sit Ups or V-Sit Ups
12 Min. AMRAP
35 Dounble Unders
14 Alt. Hang DB Snatch 50/35#
12 Single Arm O/H Squats (6R|6L)
9 C2B Pull Ups
200m Run
1 Min. Plank Shoulder Touches
1 Min. Wall Sit
50ft of Punter Kicks
50ft of Walking Lunges
Foam roll for 10 minutes on your own.