Warm-up:
- High Knees: 1 minute
- Dynamic Arm Circles: 1 minute
- Inchworms: 8 reps
- Leg Swings: 10 reps per leg
WOD:
5 Rounds for Time
- Thrusters: 12 reps
- Toes-to-Bar: 10 reps
- Overhead Lunge: 10 reps per leg
Skill building:
- L-Sit: 4 sets of 20 seconds hold
- Focus on maintaining a straight line from shoulders to hips and extend your legs fully. Increase hold time as able.
Cardio:
AMRAP 12 minutes
- Rowing: 200 meters
- Double-Unders: 30 reps
- Box Jumps: 15 reps
Stretch:
- Focus on stretching the back, especially the lower back, and hips.
- Include shoulder roll and twist to increase flexibility in the torso.