Warm-up:
3 sets of:
- Arm Circles: 30 seconds each direction
- World’s Greatest Stretch: 1 minute per side
- Butt Kickers: 1 minute
WOD:
AMRAP 15 minutes:
- Power Snatch: 5 reps
- Box Jump-overs: 10 reps
- Handstand Push-ups: 5 reps
Skill building:
- Turkish Get-Ups: 6 sets of 3 reps each arm
Focus on keeping a tight core and controlled movements. Use a manageable weight to ensure good form.
Cardio:
EMOM 15 minutes:
- Rowing: 12 calories
- Burpees: 10 reps
- Double-Unders: 20 reps
Stretch:
Focus on stretching hips, shoulders, and hamstrings. Consider using a foam roller for deeper muscle relaxation.