Warm-Up (5 Minutes)
- Jumping Jacks: 1 minute
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
- Bodyweight Squats: 1 minute
- Dynamic Lunges: 1 minute (alternate legs)
- High Knees: 1 minute
Power Workout Session (15 Minutes)
- Deadlift: 5 sets of 5 reps (Increase weight progressively)
- Rest 1-2 minutes between sets
Skill Building Session (15 Minutes)
- Handstand Holds: 3 sets of 30 seconds (against a wall if necessary)
- Pull-Up Technique: 5 minutes practice (focusing on form)
- Double-Under Practice: 5 minutes
Cardio Focused Session (20 Minutes)
- EMOM (Every Minute On the Minute) for 20 minutes:
- Minute 1: 10 Burpees
- Minute 2: 15 Kettlebell Swings
- Minute 3: 20 V-Ups
- Minute 4: Rest
- Continue cycling through this pattern for the full 20 minutes. Push hard on work intervals!