Warm-up:
- 1 set of:
- Lateral Arm Circles: 1 minute
- World’s Greatest Stretch: 30 seconds per side
- Hip Openers: 1 minute
- Inchworms: 5 reps
WOD:
- AMRAP 16 minutes:
- Overhead Squat: 10 reps (moderate weight)
- Kettlebell Swings: 15 reps
- Pistols (single-leg squats): 5 reps each leg
Skill building:
- Muscle-Ups (bar or rings): 5 sets of 5 reps
- Tip: Focus on a smooth transition from pull-up to dip. Maintain a tight core for stability.
Cardio:
- EMOM 14 minutes:
- Assault Bike: 12 cals
- Burpees: 10 reps
- Hollow Rocks: 15 reps
Stretch:
- Focus on stretching hamstrings, shoulders, and hip flexors.