Warm-up
- Jumping Jacks: 1 minute
- Plank to Downward Dog: 1 minute
- High Knees: 1 minute
WOD
For Time
- Power Clean: 12 reps per round
- Overhead Lunge: 10 reps each leg per round
- Toes-to-Bar: 15 reps per round
3 Rounds
Skill building
- Handstand Push-ups: 5 sets of 5 reps
Focus on keeping a stable core and consistent breathing. Rest between sets is crucial, aim for 60 seconds.
Cardio
Tabata (20 seconds on, 10 seconds off for 8 rounds)
- Assault Bike
- Box Jump-overs
Keep a steady pace, focus on rhythm and breathing throughout.
Stretch
- Focus on hamstrings, shoulders, and lower back
- Hold each stretch for 30 seconds, repeating twice per muscle group