Warm-up:
- 2 sets of:
- High Knees: 45 seconds
- Arm Circles: 45 seconds (forward and backward, 30 seconds each)
- Leg Swings: 45 seconds per leg
- Torso Twists: 45 seconds
WOD:
- 8-minute AMRAP:
- Hang Power Clean: 10 reps
- Push-ups: 15 reps
- Box Jumps: 12 reps
Skill building:
- Turkish Get-Ups:
- 5 sets of 3 reps per side
- Focus on maintaining a stable shoulder and controlled movements through each position.
Cardio:
- 15-minute EMOM:
- Minute 1: Rowing (Calorie Row) for 1 minute
- Minute 2: Burpees: 10 reps
- Minute 3: Sit-ups: 15 reps
Stretch:
- Focus on stretching major muscle groups:
- Hamstrings and Quadriceps
- Shoulders and Triceps
- Back and Hips