Warm-up
3-minute round of:
- Jumping Jacks: 30 seconds
- World’s Greatest Stretch: 30 seconds per side
- Banded Shoulder Dislocations: 30 seconds
- Inch Worms to Push Up: 1 minute
WOD
7 rounds for time:
- Power Snatches: 5 reps
- Front Squats: 10 reps
- Box Jump-overs: 12 reps
- Push-Press: 8 reps
- Rest: 1 minute between rounds
Skill-Building
- Turkish Get-Ups: 6 sets of 2 reps per side
- Tip: Focus on keeping the weight stable above you, engage the core, and move slowly to control the movement.
Cardio
AMRAP 10 minutes:
- Assault Bike: 15 calories
- Double-Unders: 50 reps
- Russian Twists with dumbbell: 20 reps (10 per side)
Stretch
- Focus on quads, hip flexors, and upper back stretches.
- Examples include standing quad stretch, pigeon pose, and child’s pose.