WARM-UP
- 100 Calories on the Assault Bike (moderate pace)
WOD
5 Rounds for Time:
- 175-Yard Sprint
- 10 Dumbbell Thrusters (choose a challenging weight, e.g., 40-50 lbs for men, 25-35 lbs for women)
ACCESSORY WORK
- Overhead Dumbbell Press: 3 sets of 8-12 reps (moderate to heavy weight)
- Weighted Dips: 3 sets of 8-12 reps (use a dip belt or hold a dumbbell between your legs)
- Punching Bag: 3-5 rounds of 1-minute intense intervals, focusing on power and speed.