Warm-up
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Hip Circles: 1 minute
- Trunk Twists: 1 minute
WOD
4 rounds for time
- Sumo Deadlift High Pull: 12 reps
- Overhead Lunges: 10 reps per leg
- Kettlebell Swings: 15 reps
Skill Building
L-Sit Hold: 5 sets of 20 seconds
Focus on keeping your core tight and legs extended. Rest as needed between sets.
Cardio
Tabata (20 seconds work, 10 seconds rest)
- Box Jump-overs
- Rowing
- Burpees
- Double-Unders
Stretch
Focus on stretching lower back, hamstrings, and shoulders.