1

Kettlebell/Dumbbell Clean & Press

4 x 10

Full-body power

2

Thrusters (Squat + Press)

4 x 12

Combo lift: legs + shoulders

3

Burpee to Pull-Up

4 x 8

Total-body explosive movement

4

Jump Squats

4 x 30 sec

Power + endurance

5

Dumbbell Push Press

4 x 10

Overhead strength

6

Plank to Jump

3 x 10

Core and conditioning

7

Row or Assault Bike Sprint

4 x 20 sec on / 40 sec off

Heart rate spike finisher