Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 1 minute per leg
WOD:
4 Rounds
- Sumo Deadlift High Pull: 15 reps
- Overhead Lunge: 10 reps per leg
- Dumbbell Snatch: 12 reps per arm
- Rest 1 minute between rounds
Skill building:
- L-Sit: 5 sets of 20 seconds hold
- Focus on keeping your legs straight and core tight
Cardio:
AMRAP 12 minutes
- Rowing: 300 meters
- Box Jumps: 10 reps
- Burpees: 8 reps
Stretch:
- Focus on stretching hips and hamstrings
- Include shoulder stretches for overhead movement recovery