In the Gym November 30th

Wall squats 3 x 5

Walking Lunge 2 x 10

Shoulder openers 2 x 10

SOTS PVC 3 x 5

OTB 5 x 5

then
Back Squat step up 3 x 5 @ 45 – 75#
SLDL 3 x 3 65 – 115#
Romanian DL 3 x 3 @ #95
then
3x Clean Hi Pull 95#+
5x plank pull