Warmup: ROM drills, max bar hangs, 20 arch to hollow swings on bar (focus on opening and closing of shoulders), 10 squat cleans with PVC, 20 sit ups
Body blasters (burpee + pullup + knees to elbow)
Front Squats (95-135/65-95#)
Cooldown: Banded shoulder and hip mobility work, roll out and stretch
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