Warm-up
- 2 sets of:
- High Knees: 30 seconds
- Arm Circles: 30 seconds each direction
- Bodyweight Squats: 15 reps
WOD
- 15-minute AMRAP:
- Thrusters: 12 reps
- Box Jump-overs: 10 reps
- Assault Bike: 15 calories
Skill building
- Ring Dips: 5 sets of 8 reps
- Tips: Focus on keeping your elbows tucked and engaging your core. Allow for rest between sets.
Cardio
- 10-minute EMOM:
- Rowing: 200 meters
- Rest for the remainder of the minute
Stretch
- Focus on stretching your quadriceps and triceps
- Quadriceps Stretch: 30 seconds each leg
- Triceps Stretch: 30 seconds each arm