Warm-up
1 set of:
- High Knees: 1 minute
- Arm Circles: 1 minute
- Bodyweight Good Mornings: 10 reps
WOD
4 rounds for time:
- Thruster: 15 reps
- Kettlebell Swings: 15 reps
- V-Ups: 20 reps
- Weighted Step-Ups: 10 reps per leg
Skill building
Push-press practice:
- 5 sets of 5 reps
- Focus on maintaining a straight posture, engage the core, and control the descent. Rest 1 minute between sets.
Cardio
AMRAP 12 minutes:
- 200m Run
- Box Jumps: 12 reps
- Burpees: 10 reps
Stretch
Focus on stretching hip flexors, hamstrings, and shoulders.