Warm-up: 2:00 Jump Rope, mix singles and doubles 20 Hand Release Push-ups 20 Kips (this is done on pull-up bar) 20 Jump Squats Mt. Climber stretch/wrist stretch Group: 2x (30/30) PVC Thrusters, hold at top Strength: 1) 6×2 Push Press @ 85% 2) 6×2 Bench Press @ 85% Warm-up with 2×3 for each 20min time...Read More