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3x 3-way Hip stretch with a deep squat hold (holding position 5 sec)
3 Min run/row
2 rounds:
5 Barbell Back squat with 5 sec pause
5 Bar good mornings
15 Band pull aparts
10 lunge with a twist/side
Low Bar . Use the heaviest weight you can for each set.
Rest as needed between sets.
Farmers Carry
3 x 200 meters
Rest as needed between efforts and athlete chooses weight
