Warm-Up (5 minutes)
- Jumping Jacks: 1 minute
- Air Squats: 1 minute
- Inchworms: 1 minute
- Arm Circles: 1 minute
- Lateral Lunges: 1 minute
Power Workout Session (20 minutes)
- Deadlifts: 5 sets of 5 reps (Rest 2 minutes between sets)
- Focus on form and explosive lift
- Single-Arm Dumbbell Snatch: 5 sets of 3 reps per arm
- Increase weight progressively with each set
Skill Building Session (15 minutes)
- Ring Muscle-Up Progressions: 10 minutes
- Drills: Foot Assisted, Jumping Muscle-Ups
- Goal: Achieve consistent movement patterns
- Double Unders Practice: 5 minutes
- Set a short-term rep goal (e.g., 50 reps)
Cardio Focused Session (20 minutes)
- EMOM (Every Minute on the Minute) for 20 minutes:
- Min 1: 12 Calorie Row
- Min 2: 15 Kettlebell Swings (53/35 lbs)
- Min 3: 10 Burpees
- Min 4: Rest
- Repeat cycle for 5 rounds