Warm-up
1 set of:
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 1 minute
WOD
4 Rounds for Time:
- Power Clean: 10 reps
- Box Jumps: 12 reps
- Push Press: 15 reps
- Sit-ups: 20 reps
Skill building
- Double-unders: 5 sets for max reps
- Focus on a straight posture and breathing consistently. Adjust your wrist speed to maintain a steady rhythm.
Cardio
15-Minute AMRAP:
- Running: 400m
- Burpees: 10 reps
- Rowing: 200m
Stretch
- Focus on stretching hamstrings, shoulders, and lower back.