Warm-up
1 set of:
- High Knees: 1 minute
- Arm Circles Forward: 1 minute
- Arm Circles Backward: 1 minute
- Leg Swings: 30 seconds per leg
WOD
4 rounds for time:
- Power Clean: 10 reps
- Kettlebell Swings: 15 reps
- Box Jump-overs: 12 reps
Skill Building
- Toes-to-Bar: 5 sets of 10 reps
Focus on keeping your core tight and using a controlled swing to connect each rep.
Cardio
AMRAP 10 minutes:
- Double-Unders: 30 reps
- Burpees: 15 reps
- Rowing: 200 meters
Stretch
Focus on stretching the lower back, hamstrings, and shoulders.