Warm-up
- High Knees: 1 minute
- Leg Swings: 10 reps each leg
- Arm Circles: 30 seconds forward, 30 seconds backward
WOD
AMRAP 18 minutes
- Thrusters: 10 reps
- Chest-to-Bar Pull-ups: 10 reps
- Box Jumps: 10 reps
Skill Building
- Overhead Squat: 5 sets of 5 reps
- Focus on keeping your core tight and maintaining a balanced position during the lift
Cardio
EMOM 15 minutes
- Assault Bike: 12 calories
- V-Ups: 15 reps
- Russian Twists: 20 reps
Stretch
- Focus on stretching legs and shoulders
- Include calf stretches, dynamic hamstring stretches, and shoulder mobility exercises