Minute 1: Single unders or jumping jacks
Minute 2: Cossack squats
Minute 3: 0:25/0:25 Side plank dips
5 Push-ups to down dog (0:05 hold at the end of each rep)
0:30 Squat with hand reaches
20 Front rack "in and outs"
0:20 Overhead hold (barbell)
10 Bradford presses
10 Shoulder presses
1:00 Row, bike or step-ups
5 Shoulder press, workout weight
If using an at-home version during the build-up practice warm-up that version.
15 Shoulder press (95lbs/65lbs)
2:00 Rest before moving to part 2
MINIMAL EQUIPMENT OPTIONS
15cal/12cal Bike or 20 Step-ups (20")
15 Shoulder press or dumbbell shoulder press
*Adjust reps on the shoulder press based on loading availability. For example, if you only have 50lb dumbbells, perform 10 reps each round.
20 Step-ups (20")
10 Pike push-ups or strict handstand push-ups
100 Single unders
15 Squat jumps
*No rope, do plate hops or very very low stick jumps.
0:45 Wall press stretch
0:45 Double quad stretch
0:45 Hollow hold