Warm-up
- 1 set of:
- Arm Circles: 1 minute
- COS-T: 20 reps
- Scorpions: 5 reps each side
WOD
- 4 sets of:
- Front Squat: 8 reps
- Overhead Lunge: 12 reps (6 per leg)
- Wall Balls: 15 reps
- Rest 1 minute between sets
Skill building
- Ring Dips: 4 sets of 5 reps
- Focus on full range of motion and control, keep elbows close to your body and engage the core.
Cardio
- 10-minute AMRAP:
- Rowing: 200m
- Burpees: 10 reps
- Kettlebell Swings: 12 reps
Stretch
- Focus on stretching quads and hamstrings to relax after the workout.