5 to 10 minute dynamic warm-up using a light kettlebell, then:-
Perform 8 to 10 rounds – 15 secs per exercises and 30 secs rest between rounds. Allow a few secs transition time between each exercise.
This is fast, explosive workout. Move fast but keep form perfect:-
- Double arm Kettlebell swings
- Mountain climbers
- Kettlebell clean right
- Squat jumps
- Kettlebell clean left
- Box / tyre jumps
- Kettlebell snatch right
- Regular push-ups
- Kettlebell snatch left
- Front sprawls
Rest 2 mins, then:-
Finisher: Jungle Gym / rings ‘skin the cat’ x 20 reps in as few sets as possible