Workout of the Day

Dynamic Warm up
Two sets of strength training. 4 rounds of each, sets of 10.

Set A
30 explosive ball throws
Inverted Rows
Overhead Squats

Set B
Chin Ups (get 10 if you can, I needed a spot for the last two sets on the last one. I suck.)
Weighted Lunges. Think big chest and using your hips.
Curls. Stationary back. Elbows locked into place.