Warm Up (5 Minutes)
- Dynamic Stretching: Arm circles, hip circles, leg swings – 2 minutes
- Jumping Jacks: 30 seconds
- High Knees: 30 seconds
- Bodyweight Squats: 15 reps
Power Workout Session
- Hang Power Cleans: 4 sets of 4 reps
- Rest: 90 seconds between sets
Skill Building Session
- Handstand Push-Up Progression: 3 sets of 5-8 reps (use wall support if needed)
- Rest: 60 seconds between sets
Cardio Focused Session
- Burpees: 3 sets of 15 reps
- Rowing Machine: 500 meters for time, best of 3 attempts
- Rest: 2 minutes between attempts