Warm-up:
- 1 set of:
- Butt Kickers: 1 minute
- Arm Circles: 30 seconds each direction
- Inchworms: 5 reps
WOD:
- AMRAP 12 minutes:
- Overhead Squat: 10 reps
- Box Jump-overs: 12 reps
- Russian Twists: 15 reps per side
Skill building:
- Pistols (single-leg squats): 5 sets of 6 reps per leg
- Focus on depth and control, use a box behind if needed for balance.
Cardio:
- 4 rounds for time:
- Assault Bike: 15 calories
- Burpees: 12 reps
- Double-Unders: 50 reps
Stretch:
- Focus on hamstrings and lower back stretches. Use a seated forward fold and cat-cow poses.