Warm-up:
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds per direction
- Inchworm to Push-up: 5 reps
- Leg Swings: 10 reps per leg
WOD:
- 21-15-9 reps of:
- Thrusters (moderate weight)
- Pull-ups (kipping or butterfly)
- Box Jumps
- Complete 21 reps of each exercise, then 15, then 9.
Skill building:
- Handstand Push-ups: 5 sets of 5 reps
- Tips: Focus on core engagement and maintaining a straight line from the wrists to the hips. Use a wall for support if necessary.
Cardio:
- AMRAP 10 minutes of:
- Russian Twists: 20 reps
- Assault Bike: 15 calories
- Burpees: 12 reps
- Cycle through the exercises as many times as possible in the 10-minute window.
Stretch:
- Focus on stretching the shoulders, quads, and hamstrings.
- Include movements such as:
- Shoulder Stretch
- Seated Forward Fold
- Quad Stretch