Skills workout

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.

Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.

In the snatch, the lifter lifts the bar as high as possible and pulls themselves under it in a squat position, receiving the bar overhead with the arms straight, decreasing the necessary height of the bar, therefore increasing the amount of weight that the lifter may successfully lift.

Taking the dumbell to your shoulder then in one motion snap the weight up to lockout jumping under the weight then stand up for 1 rep completed.

Start by holding your arms out in front of you, then stand on one leg with your free leg held straight out in front. Push your hips back and sit down as far as you can so that your butt is almost touching the ground. Push your hips back, lean forward slightly, and raise yourself back up to the starting position.