Dynamic warm up

Back squat 3-3-3-3-3 reps

Beginner:

Back Squat 5-5-5-5-5 reps

Pay close attention to maintaining mechanics in the back squat before increasing the loading for each set. Make sure the bar is on the upper back, elbows are pointed down, and a neutral spine is maintained. Warm-up starting with a PVC, then an empty barbell and increase loads from there. The first set of three should feel heavy or be near 80% of any previous 1RM. Log the loads lifted.

AMRAP

”Cindy light” 10 min..
5 pull up
10 push up
15 air squats