SATURDAY – CONDITIONING & SKILL (75 min)
Pre-Warm-up (10 min):
- 500m row light pace
- Full body mobility:
- 10 x arm circles each direction
- 10 x leg swings each leg (front/back)
- 10 x leg swings each leg (side/side)
- 10 x world’s greatest stretch each side
- 10 x squat to stand
Warm-up (10 min):
- 800m row progressive pace
- 2 rounds:
- 10 x jumping jacks
- 8 x push-ups
- 8 x goblet squats
- 8 x KB halos each direction
Skill Work (20 min):
- Double-Under Practice:
- 5 sets of 30s practice
- Rest 60s between sets
- Wall Ball Technique:
- 4 sets of 10 reps
- Focus on squat depth and throw timing
- Rest 60s between sets
WOD (25 min):
AMRAP 20:
- 15 cal row
- 12 alternating DB snatches (light-moderate)
- 9 burpees
- 20 double-unders (scale to singles as needed)
Cool-down (10 min):
- 400m row light pace
- Full body stretching:
- 45s child’s pose
- 45s downward dog
- 45s pigeon pose each side
- 45s seated forward fold
- 45s lying spinal twist each side