Warm-up
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Butt Kicks: 1 minute
WOD
AMRAP 15 Minutes
- Hang Power Clean: 8 reps
- Box Jumps: 12 reps
- Push Press: 10 reps
Skill building
- L-Sit: 5 sets of 20 seconds
Focus on maintaining a strong core and straight legs.
Cardio
EMOM 12 Minutes
- Assault Bike: 12/10 calories
- Burpees: 10 reps
Stretch
- Focus on stretching lower back and arms.