Warm-up: 1 set of
- Dynamic Arm Circles: 1 minute
- High Knees: 1 minute
- Spiderman Stretch: 1 minute per side
- Leg Swings: 1 minute per leg
WOD: AMRAP 20 minutes
- Front Squat: 10 reps
- Toes-to-Bar: 15 reps
- Kettlebell Swings: 20 reps
Skill building
- Bar Muscle-Ups: 5 sets of 3 reps
- Focus on using the hips to drive upward and maintaining a strong grip for control.
Cardio: 5 Rounds
- Running (400m): Sprint, then jog back to recover
- Box Jumps: 15 reps
- Rowing: 500m
Stretch
- Focus on stretching hamstrings, quads, and lower back.