Warm-up:
- 4 Minutes:
- Bear Crawl: 1 minute
- Spiderman Lunge & Twist: 1 minute
- High Knees: 1 minute
- Inch Worms: 1 minute
WOD:
4 Rounds for Time
- Sumo Deadlift High Pull: 12 reps
- Overhead Lunges: 10 reps each leg
- Handstand Push-ups: 8 reps
- Kettlebell Swings: 15 reps
- Rest 30 seconds between rounds
Skill Building:
- Turkish Get-Ups: 5 sets of 5 reps each side
- Focus on keeping the core engaged and moving slowly through each step
Cardio:
AMRAP 12 minutes
- Double-Unders: 30 reps
- Box Jumps: 15 reps
- Rowing: 250m
Stretch:
Focus on stretching the shoulders, hamstrings, and quads