Warm-up
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 1 minute forward, 1 minute backward
- Leg Swings: 1 minute per leg
WOD
- 5 Rounds of:
- Clean and Jerk: 8 reps
- Front Squat: 12 reps
- Pistols (single-leg squats): 6 reps each leg
- Rest: 1 minute between rounds
Skill Building
- L-Sit: 5 sets of 20 seconds
- Focus on maintaining a strong core and controlled breathing during holds.
Cardio
- AMRAP 10 minutes
- Assault Bike: 15 calories
- Burpees: 10 reps
- Double-Unders: 20 reps
Stretch
- Focus on stretching legs, shoulders, and lower back.