Warm-Up (5 minutes)
- 1 minute Jumping Jacks
- 1 minute Arm Circles (30 seconds forward, 30 seconds backward)
- 1 minute High Knees
- 1 minute Dynamic Lunges (alternating legs)
- 1 minute Inch Worms
Power Workout Session (20 minutes)
- 5 sets of 5 Deadlifts (increase weight each set if possible)
- Rest 1 minute between sets
- Ensure proper form, focus on engaging glutes and hamstrings
Skill Building Session (15 minutes)
- EMOM 15 (Every Minute on the Minute):
- Minute 1: 8 Pull-Ups
- Minute 2: 8 Toes to Bar
- Minute 3: 10 Handstand Push-Ups
- Repeat for 5 rounds (focus on technique and control)
Cardio Focused Session (15 minutes)
- 4 Rounds For Time:
- 400m Run
- 20 Box Jumps (24 inches)
- 20 Kettlebell Swings (24 kg for men/16 kg for women)
- Record time after completing all 4 sets