Warm-Up (5 minutes)
- Jumping Jacks: 1 minute
- Arm Circles: 1 minute (30 seconds each direction)
- Leg Swings: 1 minute (30 seconds each leg)
- Inchworms to Push-up: 2 minutes
Power Workout Session (15 minutes)
5 Rounds for Time:
- 10 Dumbbell Thrusters
- 10 Box Jumps
- 1-minute Rest between rounds
Skill Building Session (15 minutes)
EMOM (Every Minute on the Minute):
- Minute 1: 5 Pull-Ups (use assistance if needed)
- Minute 2: 10 Push-Ups
- Minute 3: 15 Kettlebell Swings
- Repeat for 5 rounds
Cardio Focused Session (20 minutes)
Alternating Tabata:
- Station 1: Rowing Machine (20 seconds work, 10 seconds rest)
- Station 2: Burpees (20 seconds work, 10 seconds rest)
- Each station repeated for 8 cycles