Warmup/stretch out your legs
walking lunges
roll out tight spots

Stretch upper body;
use a roller for your upper back and shoulders
stretch your chest, triceps, and shoulders
stretch your lower back

Paused lat pulldowns
4×5-8, medium weights, focus on position at the bottom

Slow strict ring pulls
4×5-8, focus on position at lockout

Tempo deadlifts
5 count up, 5 count down

3x 45+ seconds (go for 1:30, see if you can make it)
FOCUS ON HOLLOW BODY POSITION HERE- do not let your back arch. Squeeze your butt and brace your abs and try to lock out your knees- you should feel stability coming from your butt and your quads and your abs.

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