Warm-up
- 2 sets of:
- Bear Crawls: 30 seconds
- Arm Circles: 30 seconds each direction
- High Knees: 30 seconds
WOD
AMRAP 15 minutes
- Thrusters: 12 reps
- Toes-to-Bar: 10 reps
- Kettlebell Swings: 15 reps
Skill building
- Handstand Push-ups: 4 sets of 5 reps
- Focus on full range of motion and controlled descent
Cardio
4 rounds for time
- Burpees: 12 reps
- Assault Bike: 15 calories
- Box Jumps: 15 reps
Stretch
- Focus on stretching shoulders, back, and legs.