Warm-up
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Squat to Stand Stretch: 10 reps
WOD
- AMRAP 12 minutes
- Sumo Deadlift High Pull: 10 reps
- Box Jump-overs: 8 reps
- Push Press: 6 reps
Skill building
- Turkish Get-Ups: 3 sets of 6 reps per side
- Focus on maintaining balance and control throughout the movement. Keep your eyes on the kettlebell as you perform the lift.
Cardio
- EMOM 10 minutes
- Assault Bike: 10 calories
- Double-Unders: 30 reps
Stretch
- Focus on stretching the hamstrings, shoulders, and quadriceps.