Warm-up
- 2 sets of:
- High Knees: 30 seconds
- Inch Worms: 5 reps
- Standing Arm Circles: 15 seconds each direction
- Leg Swings: 10 reps each leg
WOD
- AMRAP 12 minutes:
- Kettlebell Swings: 15 reps
- Push Press: 12 reps
- Box Jump-Overs: 10 reps
Skill building
- Turkish Get-Ups: 3 sets of 5 reps each side
- Focus on a controlled lift and maintaining a tight core throughout each movement.
Cardio
- EMOM 15 Minutes:
- Rowing: 10 calories
- Wall Balls: 15 reps
- Plank Variations: rotate between side planks each minute until complete
Stretch
- Focus on stretching hips, shoulders, and hamstrings.