Chad PT

Warm-up:

1 set of:

• Jumping Jacks: 1 minute
• Arm Circles: 1 minute per direction
• Inchworms: 1 minute
• Bird Dog: 1 minute alternating sides

WOD:

For time:

• Thrusters: 21-15-9 reps
• Toes-to-Bar: 18-12-6 reps
• Power Snatch: 15-9-3 reps

Skill building:

• Handstand Walk: 5 sets of 10 meters

Focus on maintaining core tightness and consistent breathing. Rest as needed between sets.

Cardio:

AMRAP 12 minutes:

• Box Jumps: 15 reps
• Rowing: 250 meters
• Russian Twists: 20 reps (10 each side)

Stretch:

Focus on stretching the shoulders, hamstrings, and lower back.

Warm-up

• **2 sets of**:
  • High Knees: 1 minute
  • Arm Circles: 1 minute
  • Glute Bridges: 15 reps

WOD

• **3 Rounds for Time**:
  • Power Snatch: 10 reps
  • Wall Balls: 15 reps
  • Kettlebell Swings: 20 reps

Skill Building

• **Toes-to-Bar**: 4 sets of 8 reps
  • Focus on controlled movement and core engagement. Rest 60 seconds between sets.

Cardio

• **Tabata (20 seconds on, 10 seconds off, 8 cycles)**:
  • Rowing

Stretch

• Focus on stretching hamstrings, shoulders, and back.