Warm-up
- 1 set of:
- Arm Circles: 1 minute
- High Knees: 1 minute
- Inchworms: 1 minute
WOD
- AMRAP 15 minutes:
- Front Squats: 10 reps (moderate weight)
- Toes-to-Bar: 12 reps
- Dumbbell Snatch: 10 reps per arm
Skill building
- Handstand Walk Practice: 10 minutes
- Focus on maintaining core tightness and balanced weight distribution across shoulders.
Cardio
- 5 rounds of:
- 400m Run
- Burpees: 12 reps
- Wall Balls: 15 reps
Stretch
- Focus on stretching hips and lower back. Consider:
- Hip Flexor Stretch
- Pigeon Pose
- Forward Fold