Warmup 3-minute jump rope (45 sec easy 15 sec fast) or 3 min jog/march on the spot (45 seconds easy 15 sec high knees) followed by dynamic stretching (high kicks, lateral arm swings and bodyweight squats).
| Exercise | Sets | Reps | Rest |
| Barbell back squat | 3 | 8-12 | 90s |
| Kb swings | 3 | 15-20 | 60s |
| Overhead press (BB) | 3 | 8-12 | 60s |
| Pullups | 3 | 6-10 | 90s |
| Medicine ball slams | 2 | 10 | 60s |
| Russian twists | 2 | 20 | 45s |
Cooldown 3-minute jump rope (easy) or 3 min jog/march on the spot followed by a static stretch.
