Warm-up
- Burpees: 30 seconds
- Arm Circles: 30 seconds each direction
- High Knees: 1 minute
- Inchworms: 5 reps
WOD
AMRAP 18 minutes
- Front Squats: 10 reps
- Box Jump-overs: 10 reps
- Dumbbell Snatch: 8 reps per arm
- Pistols (Single-leg squats): 6 reps each leg
Skill building
Pull-ups (kipping/butterfly): Focus on activating the lats and maintaining a hollow body position throughout the motion.
- 5 sets of 8 reps
- 1-2 minutes rest between sets
Cardio
4 rounds of
- Rowing: 500m
- Russian Twists: 20 reps (10 each side)
- Running: 400m
- Double-Unders: 30 reps (or 90 singles)
Rest 1 minute between rounds
Stretch
- Hamstring stretch
- Shoulder stretch
- Quadriceps stretch
- Cat-Cow stretch