Warm-up
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 10 reps each leg
- Hip Circles: 30 seconds each direction
- Inchworm to Push-Up: 5 reps
WOD
AMRAP 18 minutes:
- Thruster: 10 reps
- Kettlebell Swings: 15 reps
- Chest-to-Bar Pull-ups: 5 reps
Skill building
- Double-unders: 5 sets of 30 seconds max reps
Focus on wrist movement and jumping consistently at the same height. Rest 1 minute between sets.
Cardio
Every 3 minutes for 4 rounds:
- Rowing: 20 calories
- Burpees: 10 reps
Rest the remainder of each 3-minute period.
Stretch
- Focus on stretching hips, shoulders, and back.