Warm-up
- High Knees: 1 minute
- Arm Circles: 1 minute forward, 1 minute backward
- Bent-over leg swings: 30 seconds each leg
WOD
7 Rounds for Time:
- Thruster: 10 reps (medium weight)
- Box Jump-overs: 8 reps
- Russian Twists: 12 reps per side (with a light weight)
- Rest: 1 minute between rounds
Skill building
- L-Sit on parallettes or dip bars: 5 sets for max hold
- Tip: Engage the core and keep shoulders strong. Rest 1-2 minutes between sets.
Cardio
10-minute AMRAP:
- Assault Bike: 10 cals
- Burpees: 10 reps
- Plank Variations: 1 minute
Stretch
- Hamstring Stretch
- Chest Opener
- Cat-Cow Stretches