Warm-up
- Arm Circles: 1 minute
- Leg Swings: 1 minute per leg
- High Knees: 1 minute
- Bodyweight Squats: 45 seconds
WOD
AMRAP 15 minutes
- Thrusters: 12 reps
- Toes-to-Bar: 10 reps
- Box Jumps: 15 reps
- Russian Twists: 20 reps per side
Skill building
- Handstand Push-ups: 5 sets of 5 reps
Focus on maintaining a tight core and controlled descent to avoid injury. Use a wall to assist with balance if needed.
Cardio
EMOM 10 minutes
- Rowing: 15 calories
- Burpees: 8 reps
Stretch
- Focus on stretching the shoulders, back, and hamstrings.