Buy In: Row 500. Barbell Triceps Smash. Band Pec/shoulder stretching. Couch Stretch, pvc hip flexor smash, captain morgan stretch, pigeon. Work your way up to your working set weight on each movement with a few progressively heavier sets.
Squat 3 sets of up to 10 at 75%
Bench 3 sets of up to 10 at 75%
Rest as needed between sets- try to graduate to a new weight today.