Warm-up:
- AMRAP 4 minutes:
- Jumping Jacks: 30 seconds
- Arm Circles: 30 seconds each direction
- High Knees: 30 seconds
- Inch worms: 6 reps
WOD:
- 15-minute AMRAP:
- Thrusters: 12 reps (moderate weight)
- Pull-ups (kipping): 10 reps
- Box Jumps: 15 reps
Skill building:
- Single-Arm Dumbbell Snatch: 3 sets of 10 reps per arm
- Focus on a powerful hip extension and stabilize with your core. Keep the weight controlled.
Cardio:
- EMOM 15 minutes:
- Assault Bike: 12 cals
- Burpees: 8 reps
- Box Jump-overs: 6 reps
Stretch:
- Focus on hamstrings, shoulders, and hip flexors.
- Hold each stretch for at least 30 seconds to improve flexibility and relax muscles.