Warm-up
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Bodyweight Good Mornings: 12 reps
- Inchworms: 5 reps
WOD
- 5 rounds for time:
- Hang Power Clean: 10 reps
- Wall Balls: 15 reps
- Box Jumps: 12 reps
Skill building
- Pistols (single-leg squats): 3 sets of 8 reps per leg
- Focus on balance and maintaining a straight-back as you lower to engage the glutes and hamstrings effectively. Allow for rest between each leg switch.
Cardio
- EMOM 15 minutes:
- Assault Bike: 12 cals
- Burpees: 10 reps
- Russian Twists: 20 reps
Stretch
- Focus on stretching hip flexors and calves.