Warm-up
- 2 sets of:
- Inchworms: 30 seconds
- High Knees: 45 seconds
- Arm Circles: 30 seconds (each direction)
WOD
- AMRAP 15 minutes:
- Front Squats: 8 reps
- Push Press: 10 reps
- Pistols (each leg): 6 reps
- Russian Twists: 12 reps (6 each side)
Skill building
- Muscle-Ups: 5 sets of 3 reps
- Focus on a smooth transition from pull to dip and maintaining tight core activation.
Cardio
- EMOM 14 minutes:
- Assault Bike: 12 calories
- Burpees: 10 reps
- Box Jump-overs: 8 reps
Stretch
- Focus on hip flexors and shoulders. Consider using a foam roller for deeper muscle relaxation.