Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds per leg
WOD:
4 sets for time:
- Overhead Squat: 10 reps
- Dumbbell Snatch: 12 reps (6 each arm)
- Sumo Deadlift High Pull: 15 reps
- Box Jump-overs: 10 reps
Skill building:
- Turkish Get-Ups: 5 sets of 3 reps per side
- Focus on slow, controlled movement and maintaining core stability.
Cardio:
5 rounds for max cals:
- Assault Bike: 1 minute
- Burpees: 30 seconds
- Rest: 1 minute
Stretch:
Focus on stretching hips and shoulders with exercises such as the pigeon pose and shoulder stretches.