Warm-up:
– 1 set of:
– High Knees: 1 minute
– Arm Circles: 30 seconds each direction
– Inch Worms with Push-up: 5 reps
– Samson Stretch: 30 seconds per side
– Bear Crawl: 1 minute
WOD:
For Time
– Thrusters: 15-12-9 reps
– Deadlifts: 10-8-6 reps
– Push-ups: 15-15-15 reps
– Kettlebell Swings: 20-15-10 reps
Skill building:
– Handstand Push-ups: 5 sets of max reps
– Focus on keeping your core tight and maintaining balance as you lower your head to the ground. Rest as needed between sets.
Cardio:
AMRAP 12 minutes
– Rowing: 300m
– Box Jumps: 10 reps
– Double-unders: 15 reps
Stretch:
– Focus on stretching the back, hamstrings, and shoulders.