Warm-up
2 sets of:
- Jumping Jacks: 1 minute
- Arm Circles: 30 seconds forward, 30 seconds backward
- High Knees: 1 minute
WOD
3 rounds of:
- Thruster: 15 reps
- Sumo Deadlift High Pull: 12 reps
- Kettlebell Swings: 20 reps
- V-Ups: 15 reps
Skill Building
- Turkish Get-Ups: 4 sets of 5 reps per side
- Focus on maintaining steady form and controlled movement throughout. Rest as needed between sets.
Cardio
10-minute AMRAP:
- Rowing: 250 meters
- Box Jump-overs: 10 reps
- Burpees: 12 reps
Stretch
- Focus on stretching the hamstrings, shoulders, and hip flexors.
- Include a spinal twist to enhance flexibility in the back.