10 min Warm-Up

Then:

Stretch/Foam Roll

Then:

2×10 Dislocates

2×10 Air Squats

2×10 Push-Ups

2×10 KB Swings

30 sec rest in between sets

Then:

Deadlifts

3×15@40-45% of 1 rm

2 min rest in between sets

Then:

30 min Row @moderate pace

Then:

Stretch/Foam Roll

 

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