WARM UP: 1 Set Fence Drills 6 Burpee Broad Jumps 8 Vertical Ring Rows 10 Lunge To Instep 6 Burpee Vertical Jumps 8 Squats 10 Lunges Stretch: Forearms and hips 2X10 (both legs) Split Squat with Red/Black Band SKILL: Every :90 for 10:30 minutes (7 sets) -2 X 5 Split Presses @ 50% of Strict