Need to loosen up, get worn out and get in some abs, within the limitations of the gym.
Part One - Rehab/Prehab
2 Circuits
Hip Flexor Lunge/Stretch x 10 sec
Rotator Cuff Cable Side Pull - x 10/10 @ 20#
Calf Raise/Stretch x 10
Back Extensions x 10
4 Circuits
Using a 45# Bar and not putting it down until all are complete
Clean x 6
Overhead Press x 6
Front Squat x 6
Bent Row x 6
3 Circuits
Long Crunch on Bosu Ball x 25
Cat Vomit x 30 sec
Got the job done.
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