Warm-up
2 sets of:
- Jumping Jacks: 1 minute
- High Knees: 30 seconds
- Arm Circles: 30 seconds each direction
WOD
AMRAP 18 minutes:
- Thrusters: 10 reps
- Sumo Deadlift High Pull: 12 reps
- Box Jump-overs: 10 reps
Skill building
- Kipping Pull-ups: 5 sets of 6-8 reps
- Focus on generating power from your hips and maintaining a consistent rhythm.
Cardio
EMOM 10 minutes:
- Assault Bike: 15 calories
- Burpees: 12 reps
Stretch
Focus on hip flexors, back, and shoulders with exercises such as standing forward bends, thoracic rotations, and cross-body shoulder stretches.