Warm-up:
- High Knees: 3 minutes
- Arm Circles: 1 minute forwards, 1 minute backwards
- World’s Greatest Stretch: 30 seconds per side
WOD:
AMRAP 15 minutes
- Deadlifts: 10 reps
- Push-Press: 10 reps
- Box Jump-overs: 8 reps
Skill building:
- Toes-to-Bar: 5 sets of 5 reps
- Focus on engaging your core and ensuring a controlled descent. Rest 1-2 minutes between sets.
Cardio:
EMOM 10 minutes
- Burpees: 10 reps
- Kettlebell Swings: 12 reps
- Alternate between exercises each minute for the full duration.
Stretch:
- Focus on lower back and hamstring stretches.