Warm-up
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds forward, 30 seconds backward
- Leg Swings: 1 minute (30 seconds each leg)
WOD
5 Rounds For Time:
- Thrusters: 12 reps
- Kettlebell Swings: 15 reps
- Box Jumps: 10 reps
Skill building
- Pistols (single-leg squats): 5 sets of 5 reps each leg
- Focus on balance and steady descent, keeping the chest up. Rest between sets as needed.
Cardio
AMRAP 10 minutes:
- Rowing: 10 calories
- Wall Balls: 15 reps
- Burpees: 10 reps
Stretch
- Focus on stretching quads, hamstrings, and shoulders.