Warm-up:
1 set of:
- Jump Rope: 2 minutes
- Inchworms: 5 reps
- World’s Greatest Stretch: 1 minute per side
WOD:
16-minute AMRAP (As Many Rounds As Possible):
- Hang Power Clean: 10 reps @ moderate weight
- Box Jumps: 12 reps
- Wall Balls: 15 reps
Skill Building:
- L-Sit: 5 sets of 20-30 seconds hold
- Focus on keeping your legs straight and core engaged. Rest between sets.
Cardio:
EMOM 15 minutes:
- Minute 1: Rowing – 15 cals
- Minute 2: Burpees – 12 reps
- Minute 3: Double-Unders – 30 reps
Stretch:
- Focus on stretching hamstrings, quads, and lower back.