Warm up by practicing the deadlift slowly and with light weights. Throw in a few easy pushups to warm up the shoulders.
Then 4 Rounds of:
15 Hang cleans (30kg/20kg)
15 Squats
15 Pushups
20 Lunges with a weightplate overhead (20kg/10kg)
15 Push Press (30kg/20kg)
Walk it off for 5 minutes to cool down and stretch the muscles which have tightened up.
If you don't know what the exercise is, ask me to show you.
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