Warm-up
- 2 sets of:
- High Knees: 30 seconds
- Dynamic Arm Circles: 30 seconds
- Hip Circles: 30 seconds each side
WOD
- 4 Rounds for Time:
- Thrusters: 15 reps
- Toes-to-Bar: 10 reps
- Wall Balls: 20 reps
Skill Building
- Overhead Squat: 5 sets of 5 reps each
- Focus on maintaining a strong core and full depth. Rest 60 seconds between sets.
Cardio
- AMRAP 12 minutes:
- Box Jumps: 12 reps
- Assault Bike: 1 minute at high intensity
Stretch
- Focus on stretching hamstrings, shoulders, and hips
- Hamstring Stretch: 1 minute each side
- Shoulder Stretch: 1 minute each side
- Hip Flexor Stretch: 1 minute each side