Warm-up
- 1 set of:
- Arm Circles: 1 minute
- World’s Greatest Stretch: 1 minute per side
- High-Knees: 1 minute
WOD
- 15-minute AMRAP:
- Thrusters: 12 reps
- Pistols (single-leg squats): 8 reps per leg
- Ring Dips: 10 reps
- Power Cleans: 6 reps
Skill building
- Handstand Walk: practice for 10 minutes
- Focus on maintaining a tight core and balance. Practice near a wall for safety and support.
Cardio
- 10-minute EMOM:
- Rowing: 15 calories
- Hollow Rocks: 30 seconds
Stretch
- Focus on stretching the lower body and shoulders.
- Include hip flexors, quadriceps, hamstrings, and shoulder stretches.