Warm-up:
1 set of
- High Knees: 1 minute
- Arm Circles: 1 minute (30 seconds each direction)
- Leg Swings: 1 minute (30 seconds each leg)
- Hip Circles: 1 minute (30 seconds each direction)
WOD:
4 sets of
- Push Press: 15 reps
- Front Squats: 12 reps
- Box Jumps: 10 reps
- Rest 1 minute between sets
Skill building:
- L-Sit: 5 sets of 30 seconds
Focus on keeping a tight core and straight legs. Relax and breathe evenly.
Cardio:
AMRAP 12 minutes
- Rowing: 250 meters
- Burpees: 15 reps
- Russian Twists: 20 reps (10 per side)
Stretch:
Focus on stretching your hips, quads, and shoulders.