Warm-up
- 1 set of:
- Jumping Jacks: 1 minute
- Dynamic Lunges: 10 reps per leg
- Scorpions: 10 reps each side
- High Knees: 1 minute
WOD
- AMRAP 20 minutes:
- Thrusters: 12 reps
- Box Jump-overs: 10 reps
- Kettlebell Swings: 15 reps
Skill Building
- Toes-to-Bar: 4 sets of 8 reps
- Focus on controlled movement and consistent rhythm. Use a kip if necessary.
Cardio
- For Time:
- Running: 800m
- 10 Burpees
- Rowing: 500m
- 10 Burpees
Stretch
- Focus on stretching calves, quads, hamstrings, and shoulders.