Decided to copy @inoscopedjfk from earlier in the week

Standard Warmup

5 min row

40 arm raises

10 arm circles

leg swings

Set

Dead lift, bent over rows, hang clean, fron squat, Press, back squat, good mornings

3 x 5 at 95/105/115

(in between sets)

10 x weighted crunches/obliques 25/45/45

30 x swimmer shoulders

Then

30 x squat at 115

Cool down

ab set with plank