Warm-Up (5 Minutes)
- 2 Minutes Jump Rope or High Knees
- 1 Minute Arm Circles (Forward and Backward)
- 1 Minute Walking Lunges with Arm Raises
- 1 Minute Plank to Downward Dog
Power Workout Session (20 Minutes)
- 5 Sets of 5 Reps Deadlifts
- 4 Sets of 4 Reps Power Cleans
- 3 Sets of 10 Box Jumps
Rest 1-2 minutes between sets
Skill Building Session (15 Minutes)
- 3 Sets of 5 Reps Handstand Push-Ups or Pike Push-Ups
- 3 Sets of 8 Reps Kettlebell Turkish Get-Ups (4 Each Side)
- 3 Sets of 12 Reps Single-Leg Balance with a Dumbbell Press (6 Each Side)
Cardio Focused Session (20 Minutes)
- 10 Minutes of Cycling at Moderate Pace
- 5 Sets of 200 Meter Row or Sprint
- Cool Down: 5 Minutes of Slow Jog or Walk
End with stretching for muscle recovery