Warm-up
- 1 set of:
- Jumping Jacks: 1 minute
- Arm Circles: 30 seconds each direction
- High Knees: 1 minute
WOD
- 3 rounds for time:
- Hang Power Clean: 10 reps
- Kettlebell Swings: 15 reps
- Overhead Lunge: 10 reps each leg
Skill Building
- Toes-to-Bar: 5 sets of 10 reps
- Focus on engaging your core, keeping your legs straight, and hitting the bar with your toes. Rest between sets.
Cardio
- Every 3 minutes for 15 minutes (5 sets):
- Rowing: 250 meters
- Burpees: 10 reps
Stretch
- Focus on stretching your back, shoulders, and legs. Include exercises like seated hamstring stretch, shoulder stretch, and child’s pose.