Warm-up
- Alternating High Knees: 2 minutes
- Arm Circles: 30 seconds each direction
- Dynamic Side Lunges: 1 minute
WOD
4 Rounds for Time
- Hang Power Clean: 10 reps
- Push Press: 12 reps
- Deadlift: 15 reps
Skill building
- Double-unders: 5 sets of 30 seconds work, 30 seconds rest
Focus on wrist rotation for efficiency and maintaining an upright posture throughout.
Cardio
EMOM 12 minutes
- Assault Bike: 15 calories
- Plank Variations (alternate between forearm and side planks): 30 seconds
Stretch
- Focus on legs, shoulders, and back.
- Include exercises like seated hamstring stretch, child’s pose, and overhead tricep stretch.