Warm-up:
- 2 sets of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Bodyweight Lunges: 10 reps each leg
WOD:
- 4 rounds for time:
- Thruster: 15 reps
- Pull-ups (kipping/butterfly): 10 reps
- Kettlebell Swings: 20 reps
Skill building:
- L-Sit: 6 sets of 20 seconds hold
Focus on engaging your core and keeping legs straight.
Cardio:
- AMRAP 10 minutes:
- Rowing: 200m
- Burpees: 10 reps
- Box Jump-overs: 8 reps
Stretch:
- Focus on stretching hamstrings, shoulders, and hip flexors.