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

5-8 Pause Bulgarian Split Squats (3 second hold)
10-16 Jump Squats
30 Shoulder Taps
60 seconds rest

Lower levels may substitute regular split squats with both feet on the floor if elevating the rear foot is too challenging for balance or aggravates the knee.

Strength Block 2

35:00 – 40:00
movment practice and explanation

40:00 – 55: 00

15 Minutes
8-12 Single Arm Rows
5-8 Clean and Press
20 Crab Kicks
60 seconds rest

55:00 – 60:00

Stretch