Warm-Up (5 Minutes)
- Dynamic Stretching: Arm Circles, Leg Swings – 2 Minutes
- High Knees – 1 Minute
- Butt Kickers – 1 Minute
- Bodyweight Squats – 1 Minute
Power Workout Session (15 Minutes)
- Barbell Turkish Get-Ups – 3 Sets of 4 Reps (each side)
- Kettlebell Snatches – 3 Sets of 8 Reps (each side)
- Box Jumps – 3 Sets of 10 Reps
- Rest 1-2 Minutes Between Sets
Skill Building Session (15 Minutes)
- Handstand Walk Progression – 3 Sets of 10 Meters (or hold against wall for 30 seconds)
- Double-Under Practice – 3 Sets of 1 Minute Efforts
- Ring Dips – 3 Sets of 6-8 Reps
- Rest 1 Minute Between Sets
Cardio Focused Session (25 Minutes)
- AMRAP 20 Minutes:
- 400m Run
- 15 Wall Balls (20/14 lb)
- 10 Burpees
- Rest After AMRAP for Remaining Time
Ensure you have the necessary equipment ready for your workout and modify any exercises as needed for your fitness level!