Warm-Up (5 Minutes)
- 1 Minute Jumping Jacks
- 1 Minute Arm Circles (30 seconds each direction)
- 1 Minute High Knees
- 1 Minute Bodyweight Squats
- 1 Minute Dynamic Lunges (alternating legs)
Power Workout Session (20 Minutes)
- 5 Rounds – 4 minutes on, 1 minute rest
- 8 Box Jumps
- 6 Dumbbell Push Presses (pick challenging weight)
- 10 Kettlebell Swings
- Rest until the clock hits the next 4-minute interval
Skill Building Session (15 Minutes)
Focus: Double Unders and Pull-ups
- 5 Minutes Double Under Practice or Double Under Attempts
- 5 Minutes Pull-Up Practice (Assisted if necessary or working on kip technique)
- 5 Minutes Cool Down Stretch for shoulders and calves
Cardio Focused Session (15 Minutes)
AMRAP (As Many Rounds As Possible)
- 200m Run or 1 Minute Shuttle Runs
- 15 Air Squats
- 12 Bicycle Crunches
- 10 Burpees
Repeat until time is up, aiming for consistent pace