Warm-up
- 2 sets of:
- High Knees: 30 seconds
- Arm circles: 20 seconds each direction
- Hip circles: 10 each direction
WOD
- AMRAP 15 minutes:
- Thruster: 12 reps
- Box Jumps: 15 reps
- Push Press: 10 reps using moderate weight
Skill building
- Toes-to-Bar: 5 sets of 8 reps
- Focus on controlled movement and engaging the core.
Cardio
- EMOM 12 minutes:
- Box Jump-overs: 12 reps
- Double-Unders: 40 reps
- Assault Bike: 15 calories
Stretch
- Focus on stretching hamstrings, quadriceps, and shoulders.