Warm-up
- Jump Rope: 2 minutes
- Inchworm to Push-up: 5 reps
- Arm Circles: 1 minute each direction
WOD
- 20-minute AMRAP
- Front Squat: 10 reps (use moderate weight)
- Dumbbell Snatch (alternating): 12 reps
- Pull-ups (kipping): 8 reps
- Wall Balls: 15 reps
Skill building
- Handstand Push-ups: 5 sets of 5 reps
- Focus on a controlled descent and driving through your palms while maintaining a neutral spine.
Cardio
- EMOM 12 minutes
- Burpees: 10 reps
- Assault Bike: 10 calories
- Box Jumps: 8 reps
Stretch
- Hip Flexor Stretch: 1 minute per side
- Shoulder Stretch: 1 minute per side
- Child’s Pose: 2 minutes