Warm-up
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Bodyweight Squats: 15 reps
- Inch Worms: 5 reps
WOD
AMRAP 18 minutes
- Thruster: 10 reps
- Pull-ups: 8 reps
- Russian Twists: 15 reps per side
- Push Press: 10 reps
Skill building
- Handstand Walk: 5 sets of 15 seconds
- Focus on maintaining a straight line from wrists to toes; keep core engaged
Cardio
EMOM 12 minutes
- Assault Bike: 20 calories
- Burpees: 8 reps
- Double-Unders: 40 reps
Stretch
- Focus on quads, shoulders, and lower back