Warm-up:
3 sets of:
- Jumping Jacks: 30 seconds
- Arm Circles: 30 seconds forwards and backwards
- High Knees: 30 seconds
WOD:
AMRAP 15 minutes:
- Hang Power Clean: 12 reps
- V-Ups: 15 reps
- Kettlebell Swings: 15 reps
Skill building:
- Toes-to-Bar: 5 sets of 10 reps
- Focus on engaging your core and maintaining a controlled swing. Rest 60 seconds between sets.
Cardio:
EMOM 10 minutes:
- Rowing: 12 calories
- Burpees: 10 reps
Stretch:
- Focus on stretching the hamstrings, shoulders, and lower back.