Warm up: 2 rounds: 10 alternating shoulder taps 5 knee push-ups 10 (prone) twisted crosses 5 inch worms (no push-up) 1 Round: 10 each small arm circles forward & Back 10  each Big arm circles forward and back 10 reps through I’s, T’s, Y’s & W’s (unweighted, slow and controlled, do each in sequence Build:...Read More