Warm-up
For 4 minutes:
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
- High Knees: 1 minute
- Hip Circles: 1 minute (30 seconds each direction)
- Knee Tucks: 1 minute
WOD
AMRAP 12 minutes:
- Hang Power Clean: 8 reps
- Box Jump-overs: 10 reps
- Wall Balls: 15 reps
Skill Building
- Turkish Get-Ups: 5 sets of 3 reps per side
- Tip: Focus on maintaining a firm grip on the kettlebell and keep your eyes on it throughout the movement for stability.
Cardio
EMOM 15 minutes:
- Rowing: 15 calories
- Kettlebell Swings: 12 reps
Stretch
- Focus on stretching the shoulders, hip flexors, hamstrings, and calves.