Warm-up (Up to 5 minutes)
- 2 minutes of Jumping Jacks
- 1 minute of Arm Circles (30 seconds forward, 30 seconds backward)
- 1 minute of Bodyweight Squats
- 1 minute of Arm Swings
Power Workout Session
- 4 Rounds of:
- 5 Power Cleans (intermediate working weight)
- 6 Push Presses
- 8 Box Jumps (24/20 inches)
- 1 minute rest between rounds
Skill Building Session
- 10 minutes of Handstand Practice
- Focus on form: practice against the wall, or freestanding if ready
- Alternatives: Handstand Holds or Piked Handstand Walks
Cardio Focused Session
- AMRAP (As Many Rounds As Possible) in 12 minutes of:
- 200m Run
- 12 Kettlebell Swings (1.5/1 pood)
- 10 Burpees