Warm-up
- 1 set of:
- Arm Circles: 1 minute forward, 1 minute backward
- Knee Hug To Lateral Lunge: 5 reps per leg
- Inchworm to Shoulder Tap: 5 reps
WOD
- 5 Rounds for Time:
- Thrusters: 10 reps
- Box Jumps: 12 reps
- Sit-ups: 15 reps
Skill building
- Pistols:
- 5 sets of 5 reps per leg
- Tips: Keep your core tight and balance on the standing leg. Use a box or chair as needed for assistance.
Cardio
- 10-minute AMRAP (As Many Rounds As Possible):
- Run 200 meters
- Kettlebell Swings: 15 reps
- Burpees: 10 reps
Stretch
- Focus on flexibility in the quads, hamstrings, and shoulders. Consider using static stretches like:
- Standing Quad Stretch
- Seated Forward Fold
- Cross-Arm Stretch