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Mobility: Bottom up hamstring stretch (http://www.t-nation.com/free_online_article/most_recent/break_up_those_hips_and_fix_that_squat), 1 min each leg x 2 sets
SWOD: Overhead squats 5/5/4/4/4 (Start your first set over 75% of your 1RM) then,
A1) Walking lunges, 18 steps x 4 sets
A2) Strict push-ups 15/15/15/15