Warm-up
Wall sits
Dead bugs
Spanish Squats
Banded squats
Back squat prep
1/4
1/2
Full
Metcon prep:
Demo movements
Explain flow
3.2.1. Go!
Pause Back Squat (3×1)
*Increase weight each set
**Slow tempo in decent. 3-5s
***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.
Back Squat (3×2)
*Across @ 80% of today’s pause.
**No pause. Ensure you keep control of your decent and turn over. Put to practice your hard work over the past 6 weeks
Metcon (AMRAP – Reps)
1-2-3-4……
Burpee box jump overs
Pull-ups
Amrap 9