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Barbell ComplexDynamic Mobility Muscle Activation Warm-up
BB Complex
10x Bent-Over Rows +
10x Shrugs +
10x Cleans +
10x Shoulder Press +
10x Biceps Curls (Yes Biceps curls)
5 rounds light weight. Rest 1 minute between each round
3×8 Ring Dips with dumbbell between your feet or weighted vest
3×6 Floor Chest Press – use dumbbells, kettlebells, barbell or Partners bodyweight
Rest 30/60 seconds between sets
4×8 Wide Grip Mountain Climbers Pull-ups (Side to Side and Alternate Sides)
3×5 Towel/Rope Pull-ups
Rest 30/60 seconds between sets
2×8 Standing or Kneeling Roll-outs
2×8 Hanging Windshield Wipers (8 each side and hold legs for 2 seconds on each side)
2×10 Twisting Wall Ball Slams
Rest 30/60 seconds between sets
Cool down and Stretch

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Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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