Warm-Up (5 minutes)
- 1 minute Jumping Jacks
- 1 minute Arm Circles (30 seconds forward, 30 seconds backward)
- 1 minute Bodyweight Squats
- 1 minute Walking Lunges (alternating legs)
- 1 minute High Knees
Power Workout Session (15 minutes)
- 5 sets of 5 Deadlifts at 70-80% of 1RM
- Rest 2 minutes between sets
Skill Building Session (15 minutes)
- 3 Rounds for Quality:
- 5 Tuck Jumps
- 5 Overhead Squats with empty barbell
- 10 Box Jump Overs
- Rest as needed between exercises
Cardio Focused Session (20 minutes)
- EMOM (Every Minute on the Minute) for 20 minutes:
- Minute 1: 15 Calories on Rowing Machine
- Minute 2: 15 Burpees