Warm-Up (5 Minutes)
- Arm Circles: 1 minute
- Jumping Jacks: 1 minute
- Leg Swings: 1 minute (30 seconds per side)
- Inchworms: 1 minute
- Air Squats: 1 minute
Power Workout Session (15 Minutes)
EMOM (Every Minute on the Minute) for 15 minutes:
- Odd Minutes: 3 Power Cleans (heavy)
- Even Minutes: 6 Box Jumps
Skill Building Session (15 Minutes)
Handstand Progressions:
- 2 minutes: Wall Walks
- 4 minutes: Handstand Holds against the wall
- 4 minutes: Handstand Shoulder Taps (against the wall)
- 5 minutes: Practice Free-standing Handstands
Cardio Focused Session (15 Minutes)
For time:
- 500m Row
- 40 Double Unders
- 400m Run
- 30 Burpees
- 200m Sprint