Warm-up:
- 2 sets of:
- High Knees: 45 seconds
- Arm Circles: 30 seconds each direction
- Leg Swings: 10 reps per leg
- Kettlebell Swings with light weight: 15 reps
WOD:
- AMRAP 15 minutes
- Thrusters: 10 reps
- Box Jumps: 12 reps
- Toes-to-Bar: 15 reps
Skill building:
- Handstand Push-ups: 6 sets of 5 reps
- Focus on maintaining a tight core and pushing through your shoulders. Ensure proper form to prevent injury.
Cardio:
- EMOM 10 minutes
- Assault Bike: 15 calories
- Burpees: 8 reps
Stretch:
- Focus on stretching the shoulders, quadriceps, hamstrings, and lower back.