Dynamic Effort Lowers

 Free speedy squats vs special bar

50% x 3 x 5

60% x 2 x 5

70% x 1 x 5

Speedy pulls vs band

70% x 1 x 6

db lunges x heavy x 10e x 4

bandy hammy curls x 1 leg at a time x 25 x 4

cry

hypers

abs