Warm-up
1 round of:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Inchworm to Push-up: 5 reps
- Leg Swings: 1 minute (30 seconds per leg)
Workout of the Day (WOD)
For Time: Complete 3 rounds
- Hang Power Clean: 10 reps
- Push Press: 12 reps
- Toes-to-Bar: 15 reps
Skill Building
- Turkish Get-Ups: 4 sets of 5 reps each side
- Focus on controlled movements, keeping the core tight, and stabilizing with the shoulder.
Cardio
AMRAP 12 minutes:
- Double-Unders: 30 reps
- Box Jumps: 15 reps
- Assault Bike: 10 calories
Stretch
- Focus on stretching hamstrings, shoulders, and hips.