Warm-up
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Cossack Squats: 45 seconds per side
WOD
AMRAP 15 minutes
- Thrusters: 15 reps
- Russian Twists: 20 reps (10 per side)
- Hang Power Cleans: 12 reps
- Push Press: 10 reps
Skill Building
Handstand Walk: 5 sets of 3 attempts
- Focus on core stability and balance. Keep your arms locked out and shoulders active throughout each attempt.
Cardio
Every 3 minutes for 12 minutes (4 rounds)
- 800m Row
- Rest for the remaining time
Stretch
- Quadriceps
- Shoulders
- Hamstrings
- Lower back