Warm-up:
- Jumping Jacks: 1 minute
- Arm Circles: 30 seconds each direction
- Leg Swings: 10 reps each leg
WOD:
4 Rounds for time:
- Thruster: 12 reps
- Kettlebell Swings: 15 reps
- Push-ups: 15 reps
Skill building:
- Pistols (single-leg squats): 5 sets of 5 reps per leg
- Focus on balance and control. Keep your chest up and core engaged.
Cardio:
AMRAP 12 minutes
- Rowing: 500 meters
- Burpees: 15 reps
Stretch:
- Focus on hamstrings, shoulders, and hip flexors.