Warm-up
Mid archer
Lateral lunge
Standing hip rotation
Banded squat
Front squat- work on tempo
Paused Front Squat (3×3 )
*Across
**Pause at bottom.
***Focus on power out of the bottom without extra bounce
Build from last week
Metcon (AMRAP – Reps)
12 AMRAP
Burpee-Pullup-Toes to Bar
All three movements are combined for 1 rep