Warm-up
- 2 sets of:
- Dynamic Spidermans: 1 minute per side
- Arm Circles: 30 seconds per direction
- Duck Walk: 30 seconds
WOD
- Every minute on the minute (EMOM) for 20 minutes:
- Power Clean: 5 reps
- Overhead Lunge: 6 reps per leg
Skill building
- Handstand Push-ups: 5 sets of 5 reps
- Focus on controlling the descent and maintaining a hollow body position.
Cardio
- AMRAP in 15 minutes:
- 500m Row
- Box Jump-overs: 15 reps
- Kettlebell Swings: 20 reps
Stretch
- Focus on the lower body and shoulders. Include hamstring stretches, calf stretches, and upper body openers.