Dynamic body-weight warm up, 3 rounds, 30 secs rest between rounds:- Hindu squats x 12, sit-outs x12, hip heists x 12, then:-
3 rounds with minimal rest between exercises and 60 to 90 secs rest between rounds:-
- Ring / Jungle Gym push-ups – 8 to 12 reps
- Kettlebell alternate clean and press – 8 to 10 reps per arm
- Ring/ Jungle Gym dip – 8 to 12 reps
- 24″ – 32″ Box / tyre ply0-jumps or squats jumps – 8 to 10 reps
After 3 rounds immediately follow with:-
5 minutes kettlebell Turkish get-ups
Turkish Get-up
Eischens Yoga