Warm-up
AMRAP 5 minutes
- High Knees: 30 seconds
- Arm Circles: 15 seconds each direction
- World’s Greatest Stretch: 3 reps per side
WOD
AMRAP 20 minutes
- Overhead Squat: 10 reps
- Box Jumps: 12 reps
- Sumo Deadlift High Pull: 10 reps
- Double-Unders: 30 reps
Skill Building
- Ring Dips: 5 sets of 5 reps
Focus on keeping your core engaged and performing slow, controlled movements. Rest 60 seconds between sets.
Cardio
EMOM 10 minutes
- Assault Bike: 10 cals
- Russian Twists: 30 reps
Stretch
- Quadriceps Stretch
- Shoulder Stretch
- Hamstring Stretch
- Cat-Cow Pose