5 to 10 mins if rope skipping drills: Alternate feet, side to sides, cross-overs, then:-
6 to 10 rounds for time:-
- Kettlebell snatch x 10 (change arms each round)
- Rope skipping double unders x 10 or jump squats
Kettlebell snatch
Rest 2 mins then:-
Heavy punch bag: Work for 30 secs, rest for 30 secs for 8 minutes