Warm-up
Mod archer
Lateral lunge
Standing hip rotation
Banded squat
Front squat- work on tempo
Paused Front Squat (5×3 )
*Across
**Pause at bottom.
***Focus on power out of the bottom without extra bounce
Metcon (AMRAP – Reps)
12 AMRAP
Toes to Bar
Burpees
1-2-3-4-5-6…
Increase by 1 rep every round until 12 minutes are up