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Warm-up
Foam roll upper back and lats,
7-way shoulder stretch,
Ido’s squat routine
A. Front squat to heavy 3 @21X1 – work postition in bottom and starting strength
B. 2 min rowing, 2 min DB thrusters, 2 min rowing, 2 min pull-ups, 2 min rowing, 2 min burpees

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