Warm-up
1 set of:
- High Knees: 1 minute
- Inchworms with Shoulder Tap: 1 minute
- Squat Jumps: 1 minute
WOD
3 rounds for time:
- Thruster: 15 reps
- Box Jump-overs: 10 reps
- Sumo Deadlift High Pull: 12 reps
Skill building
- Overhead Lunge: 4 sets of 10 reps per leg
Focus on keeping your core engaged and maintaining balance. Use light to moderate weight to perfect your form.
Cardio
AMRAP (As Many Rounds As Possible) 10 minutes
- Running: 200m
- Kettlebell Swings: 15 reps
- Double-Unders: 30 reps
Stretch
Focus on stretching the hamstrings, calves, and shoulders. Include chest openers to relax after overhead work.