Warm-up
1 set of:
- High Knees: 2 minutes
- Arm Circles: 1 minute
- Leg Swings: 1 minute each leg
- Hip Circles: 1 minute
WOD
4 rounds for time:
- Thrusters: 10 reps
- Sumo Deadlift High Pull: 12 reps
- Kettlebell Swings: 15 reps
Skill building
- Handstand Push-ups: 5 sets of 5 reps
Focus on keeping your core tight and maintaining a straight line from head to toe. Control the movement on the way down.
Cardio
EMOM 12 minutes
- Rowing (calories): 10 calories
- Burpees: 12 reps
Stretch
- Focus on stretching the shoulders, lower back, and hamstrings.