Warm-Up (5 Minutes)
- Jumping Jacks – 1 min
- Dynamic Lunges – 1 min
- Arm Circles – 1 min (30 seconds forward, 30 seconds backward)
- Hip Circles – 1 min
- High Knees – 1 min
Power Workout (15 Minutes)
- Hang Power Snatch – 3 sets of 5 reps
- Rest 60 seconds between sets
- Back Squat – 3 sets of 8 reps
- Rest 60 seconds between sets
Skill Building (15 Minutes)
- Handstand Push-Ups – 4 sets of 5 reps
- Work on proper form and control
- Toes-to-Bar – 4 sets of 8 reps
- Work on maintaining a consistent rhythm
Cardio Focused Session (20 Minutes)
- 400m Run
- 15 Box Jumps
- 20 Russian Twists (per side)
- Complete as many rounds as possible (AMRAP) in 20 minutes