Warm-up
1 set of:
- Arm Circles: 1 minute
- Inchworm to Cobra Stretch: 5 reps
- High Knees: 1 minute
WOD
4 rounds of:
- Sumo Deadlift High Pull: 12 reps
- Thruster: 10 reps
- Box Jump-overs: 8 reps
- Push Press: 10 reps
Skill building
- Ring Dips: 5 sets of 5 reps
Focus on controlled movement and full range of motion. Keep your core tight throughout.
Cardio
AMRAP 12 minutes
- Rowing: 250 meters
- Burpees: 12 reps
- Assault Bike: 15 calories
- Double-Unders: 30 reps
Stretch
- Focus on legs, shoulders, and hips.
- Include stretches like hamstring stretch, pigeon pose, and shoulder stretch.