Warm-up
Mod archer
Lateral lunge
Standing hip rotation
Banded squat
Front squat- work on tempo
Pull-ups Progression:
Hold hang
Hold chin over bar
Kip swing
Half pull up
Pull up
Butterfly practice if time allows
Paused Front Squat (4×1)
*Across/Tempo
**3-2-3
***The variables will greatly effect how much weight can be used.
****Create a consistent movement and learn something
*****Increase load from previous week
Paused Front Squat (3×3 )
*Across
**You may need to adjust the weight. But with the removal of the tempo you should have some new found strength.
Metcon (Time)
25 Burpees to target
50 pull-ups
25 Burpees to target