Warm-up:
- 1 set of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Inchworms: 6 reps
WOD:
- AMRAP 15 minutes:
- Thrusters: 10 reps
- Kettlebell Swings: 15 reps
- Box Jump-overs: 8 reps
Skill building:
- Pistols (single-leg squats): 5 sets of 4 reps per leg
- Focus on maintaining balance and control through the movement
Cardio:
- EMOM 10 minutes:
- Rowing: 12 calories
- Double-Unders: 20 reps
Stretch:
- Focus on stretching hamstrings, quads, shoulders, and back.