Warm-up
1 set of:
- High Knees: 1 minute
- Plank to Downward Dog: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 15 swings each leg
- Inchworm Stretch: 5 reps
WOD
3 sets of:
- Thrusters: 15 reps
- Sumo Deadlift High Pull: 15 reps
- Kettlebell Swings: 20 reps
Skill Building
- Pistols (single-leg squats): 4 sets of 5 reps each leg
- Tip: Focus on keeping your core engaged and maintaining balance. Use a box if necessary for assistance.
Cardio
AMRAP 12 minutes
- Rowing: 250 meters
- Box Jump-overs: 10 reps
- Burpees: 12 reps
Stretch
- Focus on stretching hamstrings, quadriceps, shoulders, and lower back.