Warm-up:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Hip Circles: 30 seconds each direction
WOD:
3 rounds for time:
- Front Squat: 10 reps at moderate intensity
- Push Press: 12 reps
- Toes-to-Bar: 15 reps
Skill building:
- Handstand Walk: 5 sets of 1 minute
- Focus on controlled breathing and maintaining balance. Rest as needed between attempts.
Cardio:
AMRAP 10 minutes:
- Rowing: 15 calories
- Dumbbell Snatch: 10 reps (alternating arms)
- Sit-ups: 15 reps
Stretch:
- Hold each stretch for 30 seconds:
- Quadriceps Stretch
- Shoulder Stretch
- Cat-Cow Stretch