Warm-up:
1 set of:
- High Knees: 1 minute
- Inch Worms: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds per leg
WOD:
AMRAP 15 minutes:
- Front Squat: 10 reps
- Push Press: 12 reps
- Box Jumps: 15 reps
Skill building:
- Muscle-Ups (bar): 4 sets of 3 reps
Focus on smooth transitions and using your hips for momentum. Rest between sets.
Cardio:
EMOM 10 minutes:
- Rowing: 15 calories
- Burpees: 10 reps
Stretch:
Focus on stretching the chest, quadriceps, and hamstrings.