Warm-up
- 1 set of:
- High Knees: 1 minute
- Side Lunges: 1 minute per leg
- Arm Circles: 30 seconds forward, 30 seconds backward
- Leg Swings: 30 seconds each leg
WOD
- AMRAP 15 minutes:
- Thrusters: 8 reps
- Pull-ups: 6 reps
- Pistols (alternating legs): 5 reps each leg
Skill building
- Kettlebell Swings: 4 sets of 12 reps
- Focus on a strong hip drive and keeping your back straight. Take 1-2 minutes rest between sets.
Cardio
- 4 rounds for time:
- 400m Run
- 12 Wall Balls
- 10 Box Jump-overs
Stretch
- Focus on full-body stretches: Hamstring stretch, Quad stretch, Shoulder stretch, Cat-Cow stretch.