Warm-up:
2 sets of:
- High Knees: 45 seconds
- Inch Worms: 5 reps
- Leg Swings: 10 reps each leg
WOD:
AMRAP 18 minutes
- Front Squat: 12 reps
- Push Press: 10 reps
- Box Jumps: 10 reps
Skill building:
Toes-to-Bar: 5 sets of 8 reps
- Focus on controlling the descent and maintaining a strong core. Rest 60 seconds between sets.
Cardio:
EMOM 12 minutes
- 0:00-1:00 – Assault Bike: 15/12 cals
- 1:00-2:00 – Burpees: 10 reps
- 2:00-3:00 – Rowing: 250m
- Repeat for 3 rounds
Stretch:
Focus on stretching hamstrings, quads, and shoulders.