Warm-up
- Jumping Jacks: 1 minute
- Inchworms: 1 minute
- Arm Circles: 30 seconds each direction
WOD
3 rounds for time
- Thrusters: 12 reps
- Kettlebell Swings: 15 reps
- Box Jump-overs: 10 reps
Skill building
- Toes-to-Bar: 5 sets of 10 reps
Tips: Focus on a strong kip swing motion to bring your toes to the bar efficiently. Rest as needed between sets.
Cardio
AMRAP 10 minutes
- Assault Bike: 20 calories
- Double-Unders: 30 reps
- Burpees: 15 reps
Stretch
Focus on stretching the shoulders, legs, and lower back. Include hip flexor and hamstring stretches to cool down effectively.