Warm-Up: 4 x 2:00 Rounds 1- Pass-Throughs, Around-the-Worlds, Good Mornings (use PVC, broomstick, towel, if possible)2- Heel, Toe, Bunny Hops, Squats3- Scorpion, Knuckles to Toes, Hip Bridge (all performed on your back)4- Scap Push-Ups, Press (standing or seated, weighted or unweighted), Unweighted Standing Reverse Fly Rehearsal4 Rounds10 Jumps/Squat (do a different 10 reps each round-...Read More