Jump squats
6–10 reps
Land softly, absorb impact.
Day 2: Plyo Legs + Ropes
13 exercises about 21 min
Main Block
Round
1
/
3
Reverse lunge
10 reps per leg
Step back far enough for a 90° front knee angle.
Side plank with reach
30 seconds
Maintain proper form and steady breathing.
00:30
Ropes: Lateral shuffle + waves
20 seconds
Stay low, shuffle smoothly.
00:20
Finisher
EMOM 10 – Burpees & Power slams
10 minutes
Aim for consistent rep count each minute.
10:00
Day complete
Day 2: Plyo Legs + Ropes
All 13 exercises done.
Workout options
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