a1)Front Squat
5x3
155
185
205
225
245
a2)scap wall slides
4x8
b) speed deadlifts
6x2 235
c1)elevated split squats
3x8 27.5 dbells
c2)paloff press iso hold
3x10sec hold each side
d1)kneeling adductor stretch 2x30secs side
d2)1 arm pec stretch
2x30 secs side
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