Walk 3mi
+ F mob (mash up): a
Wrist walk arounds x4
L lying shoulder stretch L/r
QL squeeze 20s x5
Behind back shoulder stretch L/r
Squat press always x 10/10
Wushu good mornings x 20 pulses
Squat knee tap ins x 20
Pigeon hold 2min L/r
Pancake sit and lean fwd
Block assist leg liftsx 20/20
20min
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