Warm-up:
- 2 sets of:
- Mountain Climbers: 45 seconds
- Inchworms: 8 reps
- Shoulder Circles: 30 seconds each direction
WOD:
- 20-minute AMRAP:
- Front Squats: 12 reps at moderate weight
- Box Jumps: 15 reps
- Russian Twists: 20 reps (10 per side)
Skill building:
- Toes-to-Bar: 5 sets of 10 reps
- Focus on controlled movement and engaging your core muscles. Ensure a strong grip on the bar.
Cardio:
- EMOM 12 minutes:
- Assault Bike: 15/12 Cal (male/female)
- Burpees: 10 reps
Stretch:
- Focus on stretching hamstrings, quads, shoulders, and back.