Capacity Ladder" AMRAP 👟 Warm-Up (10 min) 2 Rounds: 10 Walking lunges 10 Arm Circles 5 Inchworm Push-ups 10 Glute Bridges 10 Jumping...

"Threshold Sprint Intervals (Dumbbell Focus) 👟 Warm-Up (10–12 min) 3 Rounds: 20-sec Jump Rope or Jumping Jacks 10 Air Squats 8 DB...

Partner Workout (KB + BW) 👟 Warm-Up (10 min) Partner warm-up (2 rounds): 10 Med-Ball or Air-Squat Partner Touches 10 Alternating KB...