Warm-up
- High Knees: 2 minutes
- Arm Circles: 1 minute forward, 1 minute backward
- Bodyweight Squats: 15 reps
WOD
AMRAP 15 minutes
- Thrusters: 12 reps
- Pull-ups: 10 reps
- Toes-to-Bar: 8 reps
Skill building
- Overhead Squat: 4 sets of 5 reps
- Focus on maintaining an upright chest and deep squat. Rest as needed between sets.
Cardio
EMOM 10 minutes
- Assault Bike: 12/10 calories
- Russian Twists: 20 reps with a medicine ball
Stretch
- Focus on stretching quadriceps, shoulders, and lower back.