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Clean sandbag from the ground to your shoulder and drop into a deep squat. Drop the bag and clean to the opposite shoulder and squat. Both shoulders= 1 rep https://www.youtube.com/watch?v=56ISWsrMNEk…

put weight and collar on one end of the barbell. Mimc a shoveling movement. Set number of reps on one side and then the other. https://www.youtube.com/watch?v=WgEEcUMvyEg…

…kettlebell or dumbbell in one hand directly overhead. With knees bent, do a sit up with the arm kept straight overhead. Do X reps and repeat with other arm. https://www.youtube.com/watch?v=DbUeY1namqU…

1x Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press https://www.youtube.com/watch?v=S0pO8jOahNM…

…as in walking your arms up and down. Reverse directions at the half way point. 10x Plank Walk Up = 10x Left Arm and 10x Right Arm, 20x Total https://www.youtube.com/watch?v=W3RLSKJAfj8…

…over the front edge of the pad. Raise your body using a stiff tight core, push your toes into the foot plate and drive your knees to the ground. https://www.youtube.com/watch?v=jHLXRloVi_g…

…ground “clean” it to your chest, catch it in a squat (4) 10 swings, ball starts between your legs, with straight arms swing ball to just above your forehead. https://www.youtube.com/watch?v=JUSzpRwe7BU…

…Clean from the ground into the ‘rack’ position. 2) Push Press over head, dipping the knees and punching the barbell overhead. Barbell starts on the ground for each rep https://www.youtube.com/watch?v=hTIpfqbJ_D4…

Side lunge stretch to hip flexor stretch to pigeon stretch. https://www.youtube.com/watch?v=7X1qsL11irE…

Hang Squat Snatch + Overhead Squat https://www.youtube.com/watch?v=49_Skc0-zGM…