Shoulder rotations-10 reps
Hip opener-3 reps a side
4 rounds of:
Chin-up (try adding weight) 12 reps
Cable reverse fly-12 reps
Dumbbell row-12 each arm
4 Rounds of:
Lat pull down-12 reps
straight arm cable pull-down-12
back Extension-12 reps
4 Rounds of:
.25 mile run
15 TRX row
25 ball slam
Cool down stretches
