Warm Up (5 Minutes)
- 2 Minutes Jump Rope or High Knees
- Dynamic Stretching:
- Arm Circles – 30 seconds forward, 30 seconds backward
- Leg Swings – 30 seconds each leg
- Hip Circles – 30 seconds each direction
- 1 Minute of Burpees
Power Workout Session (20 Minutes)
- 4 Rounds of:
- 8 Deadlifts (Weight: Moderate to Heavy)
- 10 Burpee Box Jumps
- Rest 1 minute between each round
Focus on explosive movement and maintaining form.
Skill Building Session (15 Minutes)
- Double-Unders Practice (5 minutes)
- If not proficient, substitute with single jump rope jumps focusing on speed
- 10 Minutes EMOM (Every Minute on the Minute):
- Minute 1: 5 Strict Pull-Ups
- Minute 2: 5 Handstand Push-Ups (Substitute with pike push-ups if needed)
Focus on shoulder and upper body strength.
Cardio Focused Session (20 Minutes)
- AMRAP (As Many Rounds As Possible) 20 Minutes of:
- 200m Run or 1 Minute High-Intensity Cycling
- 15 Kettlebell Swings
- 10 Box Jump Overs
Maintain a steady pace, focusing on endurance and consistent breathing.