Warm-up
4 minutes of:
- High Knees: 1 minute
- Inchworms: 1 minute
- Torso Twists: 1 minute
- Arm Circles: 1 minute
WOD
AMRAP 15 minutes:
- Overhead Squats: 10 reps
- Toes-to-Bar: 12 reps
- Sumo Deadlift High Pull: 10 reps
Skill building
- Pistols (Single-leg Squats): 5 sets of 5 reps each leg
- Focus on maintaining balance and control. Make sure to engage your core and keep your chest lifted.
Cardio
5 rounds of:
- Rowing: 2 minutes at moderate pace
- Burpees: 12 reps
Stretch
- Focus on stretching hamstrings and shoulders.