Warm-up
- 1 set of:
- Jump Squats: 10 reps
- High Knees: 30 seconds
- Arm Circles: 1 minute forward, 1 minute backward
WOD
- For Time:
- Thrusters: 21-15-9 reps
- Sumo Deadlift High Pull: 12 reps each round
- Push-ups: 15 reps each round
Skill building
L-Sit: 4 sets of 20 seconds
Tip: Focus on keeping the legs straight and core tight. Practice controlled breathing.
Cardio
- AMRAP 10 minutes
- Box Jumps: 12 reps
- Double-Unders: 25 reps
- Sit-ups: 15 reps
Stretch
Focus on stretching quads and shoulders.