Warm-up
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 1 minute per leg
WOD
- AMRAP 15 minutes:
- Power Snatch: 10 reps
- Toes-to-Bar: 15 reps
- Wall Balls: 20 reps
Skill Building
- Double-Unders: 6 sets of 30 seconds each
- Focus on maintaining a steady rhythm and light feet. Rest between sets to keep form consistent.
Cardio
- EMOM 12 minutes:
- Rowing: 15 calories
- Burpees: 8 reps
- Box Jump-overs: 10 reps
Stretch
- Focus on stretching your hip flexors and lower back.