warm: 1/2 tgu, arm circles, body rotations, push ups, squats, r. lunge, body row. 10 minutes.
work:
timer set at 3:30
swings 35# x10
body row x5
rev. lunge x20
rest until next bell, but keep moving in some fashion- shadow, slow knees, etc.
x7
cool down, stretch, bar hangs
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