My warm up routine:
I do a set of 10 of each of these in pretty much this order, except for flies. I do LOTS of flies.
Stretch hamstrings, quads, lower back.
KB swings, goblet squats, shrugs
BB squats, OHP, RDL, row, Hang Clean Press
DB alternating sets of lateral and rear delt flies between warmup sets of first lift.
KB: 35#
BB: 45#
DB: 5#
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