Back Squat (3 x 3 - 3 x 2 - 3 x 1)
Goal is to find a heavy single for the day. Rest as needed between set and add weight for each new set.
Bar will be on the back. You will tighten the belly and then reach the butt back and down. Fight to keep the chest up, belly tight. Keep the heels down and drive the knees out!
Get the butt lower than the knees at the bottom with the chest still up and knees still out! Drive through the heels and keep the chest up as you stand!
Weighted Dips (7 x 3)
Hold a weight between the legs, wear a vest or a belt with weight.You may choose to do ring dips, stationary dips, or even use a box or between 2 counter tops.
If you are unable to do sets of 3 with weight you may also just do sets of 3 strict dips or even sets of 3 slow negatives.
Goal is to get the chest and shoulders lower than the elbows at the bottom and lock completely out at the top!