Always take 15 Minutes for active warm-up:
Athletic Performance Training Workout: Upper Body Focus on Rotator Cuff and Shoulder Health
Dumbbell Flat Bench Press: 4×8
Inverted Rowss 3×10
Push Press 3×10 (SuperSet with 1 Rope Climb)
Plate Raises 3×10
Ring Dips 3×10
Circuit Workout
For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents
K2 Athletic Performance Training 
I got this website from my pal who informed me on the topic
of this site and now this time I am visiting this site and reading very informative content at this place.