Warm-Up (5 minutes)
- Jumping Jacks – 1 minute
- Arm Circles – 30 seconds each direction
- Bodyweight Squats – 1 minute
- Dynamic Lunges – 1 minute
- Torso Twists – 1 minute
Power Workout Session (20 minutes)
- Deadlift – 4 sets of 6 reps
- Hang Power Cleans – 4 sets of 4 reps
- Box Jumps – 3 sets of 10 reps
- Rest 60 seconds between sets
Skill Building Session (15 minutes)
- Handstand Holds Against the Wall – 3 sets of 30 seconds
- Double-Under Practice with Jump Rope – 5 minutes continuous
- Turkish Get-Ups – 3 sets of 3 reps each side
- Focus on form and control during each exercise
Cardio Focused Session (20 minutes)
- AMRAP (As Many Rounds As Possible) in 12 minutes:
- 10 Burpees
- 15 Kettlebell Swings
- 200m Run
- Cool Down: Easy Row or Walk – 8 minutes