November 30, 2013
      The intermediate warm-up is meant to be done one to two times with either a barbell or dowel. It consists of:

      8 Dead lifts
      8 Shoulder presses
      8 Good mornings
      8 Back squats

      8 Pass throughs with a dowel
      8 External rotation stretches with a dowel
      8 Monster hips hip openers, 8 on each leg and each direction
      8 Child’s pose stretches

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