Warm-up
Mid archer
Lateral lunge
Standing hip rotation
Banded squat
Front squat- work on tempo
Paused Front Squat (6×6)
*Across/Tempo
**3-2-3
***The variables will greatly effect how much weight can be used.
****Create a consistent movement and learn something
Metcon (No Measure)
Single leg squat x8 each leg
Back extension x10
Plank 1m
Three rounds
*Flow through this steadily.
**Challenge the movement with appropriate weight.
Metcon (No Measure)
Box jump x3
Leg lift x10
3 rounds