Dynamic Effort Lowers

Main Event:

 Free and paused

1st rep only paused x 3 sec
50% x 3 x 10
-60% x 3 x 5

Accessories:

Speedy pulls vs band

1- 60% x 2 x 10, emom
2-60% x 3 x 10, mom
GH Raises x asap x 4
Side lunge x 50reps each, body weight
Hypers
Abs
fat shame