Warm Up (5 minutes)
- Jumping Jacks – 1 min
- Dynamic Stretching (Focus on arms and shoulders) – 2 min
- Lateral Lunges – 1 min
- Butt Kickers – 1 min
Power Workout Session (15 minutes)
- Deadlifts – 4 sets of 8 reps (Moderate-Heavy Weight)
- Push Press – 4 sets of 10 reps (Moderate Weight)
- Dumbbell Snatch – 4 sets of 6 reps per arm (Moderate Weight)
Skill Building Session (15 minutes)
- Handstand Practice – 5 minutes
- Muscle-Up Progressions – 5 minutes
- Double Under Practice – 5 minutes
Cardio Focused Session (20 minutes)
- 5 Rounds of:
- Rowing – 400 meters
- Box Jumps – 15 reps
- Burpees – 10 reps
- Rest 1 minute between rounds