Warm-Up (5 Minutes)
- Jog in place – 1 minute
- Arm circles – 1 minute
- Leg swings – 1 minute
- Butt kicks – 1 minute
- Bodyweight squats – 1 minute
Power Workout Session (18 Minutes)
- Deadlifts: 4 sets of 8 reps
- Push Press: 4 sets of 10 reps
- Box Jumps: 4 sets of 12 reps
Rest 1 minute between sets.
Skill Building Session (15 Minutes)
- Handstand Holds: 3 sets of 30 seconds
- Pistol Squats: 3 sets of 8 reps per leg
- Single-arm dumbbell snatch: 3 sets of 6 reps per arm
Cardio Focused Session (20 Minutes)
- 4 Rounds for time:
- Burpees: 10 reps
- Double-unders or Jump Rope: 50 reps
- 400m Sprint
Rest as needed between rounds.