6 17

                    WARMUP

    4 minutes

10 RDLs w/shrug at top     just barbell

5 Vertical Jumps

20 sec Couch Stretch     ea/s

4 minutes

10 Bent-over T-Spine Rotation

8 Glute Bridges      explosive

30 sec 4-way Wrist Stretch

                    WORKOUT

     x 4

10-15 Barbell Rows   @2020 

  immediately to 

20-30 sec   Classic Triceps & Lat Stretch    ea/s

8-12 Front Rack    Lunges ea/s

  immediately to 

20-30 sec Pigeon  Stretch    ea/s 

Adjust weight as needed 

                    BONUS
3:00-5:00 each

Couch Stretch ea/s
Pigeon Stretch ea/s Seated Straddle