Spealler Warm-up
Dynamics: x1
40 Sit-ups (frog/triangle style)
30 push-ups (strict)
20 squats
10 pull-ups
Then - PVC mechanics of lifts
Max Effort (ME) - Deadlift
(5,5)5,5,5
2 warm up sets of 5 then try to find a new 5 rep max PR
Dynamic Effort (DE) - Box Squat
(2,2)2,2,2,2,2
For Dynamic Effort lifts you will complete 2 warm-ups rounds of each movement and then 5 rounds of STRONG and POWERFUL squats to a box (increasing load properly each lift)
rotating through with just enough time to change weight as needed.
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