Best warm up I've ever done, best my back and hips have felt in a long time
10min elliptical
x20 lumbar rotations each aide, x20 lumbar rotations each side single leg
Balance board calf raises x100 fighting to keep it level
Single leg step down x30 ss x30 hip hike each side
Farmer walk x50m 20# DB
Depressions ss shrugs 30 each
ER x30 ss IR isometric
Triceps extension 2x30
Took about 35 minutes, then the lift
Front squat ss axle hang clean pull
135 2x5 ss 185 2x10 w yellow loop band
185 2x5 ss 225 2x8 w blue loop band
Farmer walks 80/97 5x 100m switching hands every 50
Trciep ext ss dips
Preacher curls 3x20 each arm
Running 6 x .25