Warm-up:
3 sets of:
- Jumping Jacks: 45 seconds
- Dynamic Lunges: 10 reps each leg
- Arm Circles: 30 seconds each direction
WOD:
EMOM 16 minutes:
- Thruster: 8 reps
- Kettlebell Swings: 12 reps
- V-Ups: 10 reps
- Rowing: 10 calories
Skill building:
Snatch Balance: 5 sets of 3 reps
Focus on maintaining core stabilization and locking out the arms overhead securely.
Cardio:
AMRAP 10 minutes:
- Double-Unders: 30 reps
- Box Jumps: 12 reps
- Plank Variations: 30 seconds
- Assault Bike: 15 calories
Stretch:
Focus on stretching the shoulders, hamstrings, and lower back. Spend around 5 minutes here to relax muscles and promote recovery.