Warm-Up (5 Minutes)
- Jumping Jacks – 1 min
- Arm Circles – 1 min (30 sec each direction)
- Leg Swings – 1 min (30 sec each leg)
- World’s Greatest Stretch – 1 min
- High Knees – 1 min
Power Workout Session (15 Minutes)
- Power Cleans – 3 sets of 6 reps
- Barbell Push Press – 3 sets of 8 reps
- Box Jumps – 3 sets of 10 reps
- Rest 2 minutes between sets
Skill Building Session (15 Minutes)
- Handstand Practice – 10 minutes against a wall
- Pistol Squats – 5 sets of 5 reps each leg
Cardio Focused Session (20 Minutes)
- AMRAP (As Many Rounds As Possible) in 12 minutes:
- 200m Run
- 15 Kettlebell Swings
- 10 Burpees
- Cool Down: Light Jog or Walk – 5 minutes
- Stretching: Focus on lower body for 3 minutes