Warm-up:
- 2 sets of:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Butt Kickers: 1 minute
WOD:
- 20-minute AMRAP:
- Kettlebell Swings: 15 reps
- Lunges: 10 reps per leg
- Push Press: 12 reps
Skill building:
- Turkish Get-Ups: 4 sets of 6 reps
- Focus on maintaining control and core stability throughout the movement.
Cardio:
- 10-minute EMOM (Every Minute On the Minute):
- Rowing: 15 calories
- Burpees: 6 reps
Stretch:
- Focus on stretching hip flexors and shoulders.