Warm-up:
- 2 sets of:
- High Knees: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 30 seconds each leg
WOD:
- AMRAP 14 minutes:
- Front Squat: 10 reps
- Box Jump-Overs: 8 reps
- Kettlebell Swings: 12 reps
- Push Press: 10 reps
Skill building:
- Turkish Get-Ups: 4 sets of 3 reps per side
- Focus on controlled movements and keeping your eyes on the weight throughout the exercise. Rest 60 seconds between sets.
Cardio:
- For Time:
- Rowing: 1000 meters
- Burpees: 30 reps
- Double-Unders: 75 reps
Stretch:
- Focus on stretching hamstrings, shoulders, and hip flexors.