Warm-up:
1 set of:
- Jumping Jacks: 1 minute
- Dynamic Lunges: 1 minute per leg
- Arm Circles: 30 seconds forward, 30 seconds backward
WOD:
4 Rounds for Time:
- Front Squat: 10 reps
- Ring Dips: 8 reps
- Double-Unders: 40 reps
- Russian Twists: 15 reps (per side)
Skill Building:
- Muscle-Ups (bar or rings): 5 sets of 3-5 reps
Focus on engaging your core and explosiveness during the pull phase. Practice the transition smoothly from pull to dip position.
Cardio:
AMRAP 10 minutes:
- Assault Bike: 15 cals
- Burpees: 10 reps
- Box Jumps: 12 reps
Stretch:
Focus on stretching your shoulders, quads, and hamstrings. Include static stretches like wall shoulder stretch, quad stretch with a strap, and seated forward fold.