Warm-up:
1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Inchworm to push-up: 8 repetitions
WOD:
AMRAP 18 minutes:
- Thrusters: 15 reps
- Sumo Deadlift High Pull: 12 reps
- Toes-to-Bar: 10 reps
- 400m Run
Skill building:
- Handstand Walk: 4 sets of 30 seconds
- Focus on core engagement and balance control. Rest between sets.
Cardio:
EMOM 12 minutes:
- Double-Unders: 40 seconds
- Assault Bike: 20/15 calories
Stretch:
Focus on stretching quadriceps, hamstrings, shoulders, and wrists.