Warm-Up (5 minutes)
- Jumping Jacks: 1 minute
- Dynamic Arm Circles: 1 minute (30 seconds each direction)
- Bodyweight Squats: 1 minute
- Inchworm to Plank: 1 minute
- High Knees: 1 minute
Power Workout Session (20 minutes)
- Hang Power Cleans: 3 sets of 5 reps
- Box Jumps: 3 sets of 10 reps
- Turkish Get-Ups: 3 sets of 5 reps each side
- Romanian Deadlifts: 3 sets of 8 reps
Skill Building Session (15 minutes)
- Double Unders Practice: 5 minutes
- Pistol Squats: 3 sets of 5 reps each leg
- Handstand Hold Against Wall: 3 rounds of 30 seconds
Cardio Focused Session (20 minutes)
- Ski Erg: 5 rounds of 2-minute intervals with 1-minute rest
- Burpees: Tabata (20 seconds on, 10 seconds off) for 4 minutes
- Assault Bike: 4 rounds of 30 seconds all-out with 1-minute slow pace recovery