Warm Up: 3 Rounds: 10 Alternating Lunges w/Samson stretch 5 Rocket Jumps 5 Up-downs 5 Tempo air squats (2220) :10-15 Second Passive hang from rings/bar (pronated/supinated/wide) 2 Rounds w/ empty bar or single DB w/ 2 hand hold: -5 Strict Press -5 Tempo bent-over rows (2220) Workout: Every 2:00 x 12 Mins (6 sets) 7...Read More