Warm-up
- 2 sets of:
- Arm Circles: 1 minute per direction
- High Knees: 1 minute
- Inverted Hamstring Stretch: 1 minute per leg
WOD
AMRAP 18 minutes
- Thrusters: 12 reps
- Russian Twists: 20 reps
- Kettlebell Swings: 15 reps
- Strict Pull-ups: 8 reps
Skill building
- Turkish Get-Ups: 4 sets of 5 reps per side
- Helpful Tips: Focus on a smooth transition between movements. Keep core engaged and wrist straight throughout.
Cardio
EMOM 12 minutes
- Rowing: 15 calories
- Wall Balls: 12 reps
- Box Jump-overs: 10 reps
Stretch
- Focus on hip flexors, shoulders, and back stretches