Warm-up:
- High Knees: 1 minute
- Arm Circles: 30 seconds forward, 30 seconds backward
- World’s Greatest Stretch: 1 minute per side
- Inchworms to Push-up: 1 minute
WOD:
3 Rounds For Time:
- Hang Power Clean: 10 reps (moderate weight)
- Wall Balls: 15 reps (20/14 lb)
- Box Jumps: 10 reps (24/20 inch)
- Russian Twists with a Medicine Ball: 20 reps
Skill building:
Overhead Squat:
- 5 sets of 5 reps (light to moderate weight)
- Focus on keeping the core tight and ensuring full depth. Use lightweight to refine balance and technique.
Cardio:
AMRAP 12 minutes:
- Double-Unders: 50 reps
- Rowing: 250 meters
- Kettlebell Swings: 15 reps (53/35 lb)
Stretch:
Focus on lower back, shoulders, and hamstrings. Recommended stretches include:
- Child’s Pose: 1 minute
- Seated Forward Bend: 1 minute
- Shoulder Stretch across the body: 1 minute per arm