WARMUP

0:00 – 15:00

3 minutes
Cardio drills

12 minutes
Total body warmup

Strength Block 1

15:00 – 20:00
movment practice and explanation

20:00 – 35:00

15 minutes
4-6 Single arm Pause Squats (3 second hold at bottom)
12-16 alternating jumping lunges
4-6 Uneven pushups per side
Rest 60 seconds

Strength Block 2

35:00 – 40:00
movment practice and explanation

40:00 – 55: 00

15 minutes
5-8 clean and press per side
5-8 strict pull-ups (or 2x ring rows)
30 plank shoulder taps
Rest 60 seconds

Recovery

55:00 – 60:00

Stretch