Warm-up:
1 set of:
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
- Leg Swings: 1 minute
- Banded Lateral Walks: 1 minute
WOD:
AMRAP 12 minutes:
- Thrusters: 10 reps
- Sumo Deadlift High Pull: 12 reps
- Box Jump-overs: 6 reps
Skill building:
- Turkish Get-Ups: 3 sets of 5 reps per side
Focus on control and full range of motion. Ensure your arm stays straight throughout. Rest between sets.
Cardio:
EMOM 10 minutes:
- Assault Bike: 10 cals
- Double-Unders: 30 reps
Stretch:
- Focus on stretching hip flexors, hamstrings, and shoulders
- Use dynamic stretches for active recovery