Warm-up
- 2 sets of:
- High Knees: 1 minute
- Walking Lunges: 1 minute per leg
- Arm Circles: 30 seconds each direction
WOD
AMRAP 12 minutes
- Power Clean: 8 reps
- Thruster: 10 reps
- Russian Twists: 15 reps per side (use KB or DB)
Skill Building
- Toes-to-Bar: 5 sets of 10 reps
- Focus on a smooth kip motion and activating your core muscles throughout the movement. Rest between sets as needed.
Cardio
EMOM 15 minutes
- Minute 1: Burpees – 10 reps
- Minute 2: Assault Bike – 12 calories
- Minute 3: Box Jump-overs – 8 reps
Stretch
- Focus on stretching your hamstrings, quadriceps, chest, and shoulder muscles.