Warm-up
4 minutes
- High Knees: 1 minute
- Arm Circles: 1 minute (30 seconds each direction)
- Leg Swings: 1 minute (30 seconds per leg)
WOD
For Time: 15 minutes
- Thruster: 15 reps
- Toes-to-Bar: 12 reps
- Russian Twists with a Medicinal Ball: 20 reps
- Sumo Deadlift High Pull: 15 reps
Skill building
- Overhead Squat: 5 sets of 5 reps
Focus on maintaining a tight core and controlled movement. Keep your chest up and make sure your knees track over your toes.
Cardio
Tabata: 9 minutes
- Rowing: 20 seconds on, 10 seconds rest
- Assault Bike: 20 seconds on, 10 seconds rest
- Jump Rope (Single Unders): 20 seconds on, 10 seconds rest
Stretch
Focus on stretching hamstrings, chest, and shoulders. Consider using a foam roller for additional muscle relaxation.