Warm Up:
1 set:
:30 mountain climbers
10 PVC pass throughs
10 knee push-ups
5 squat-to-stands
10 air squats
– Pause in the bottom of the air squats.
1 set:
:30 mountain climbers
10 PVC pass throughs
8 tempo push-ups
10 alternating spiderman stretches
10 plate squats
– Pause in the bottom of the plate squats.
1 set:
:30 mountain climbers
10 PVC pass throughs
5 dive bomber push-ups
:20 Samson stretch/side
10 PVC overhead squats
– Pause in the bottom of the overhead squats.
Skill Work:
4 sets:
:40 alternating single-leg squats
– Rest :20
WOD:
For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips
Time Cap: 14 Minutes
Intermediate:
For time:
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips
50 air squats
3 ring dips
Beginner:
For time:
30 air squats
15 jumping ring dips
30 air squats
12 jumping ring dips
30 air squats
9 jumping ring dips
30 air squats
6 jumping ring dips
HOME WOD:
For time:
50 air squats
27 deficit push-ups
50 air squats
21 deficit push-ups
50 air squats
15 deficit push-ups
50 air squats
9 deficit push-ups
Movement scaling options:
Air squat: Reps, range of motion, lunges
Ring dip: Banded assisted, reps, box dips
Limited equipment option:
For time:
50 air squats
27 box dips
50 air squats
21 box dips
50 air squats
15 box dips
50 air squats
9 box dips
Cool down:
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side