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    After Warm-up, 2-3 rounds with minimal rest in between. Challenge builds. Modify movements or reps if needed.

     
    Thruster

    20 reps

    Sit hips back.

    Pushup on Knees

    10 reps

    Core engaged.

    Star Jump

    20 reps

    Option: Squat.

    Traveling Push Up

    10 reps

    Option: Push Up

    Burpee

    20 reps

    Option: Squat jump.

    Pushup Side Reach

    10 reps

    Tuck Jump

    20 reps

    Option: Straight Jump.

    Pushup Clap

    10 reps

    Option: No clap.