Warm-up with light kettlebell work for 10 minutes – use a mixture of swings, cleans, presses and pulls then:-
Work for 15 secs, rest for 15 secs for 5 minutes on each of the following exercises, that means 10 working sets on each exercise. Allow 2 mins recovery between exercises:-
- Double kettlebell clean and press – if you can only use one kettlebell, swap hands each working set
Rest 2 mins
- Box / tyre jumps @ 24″ or kettlebell double arm swings
Rest 2 mins
- Sledge hammer tyre strikes or med ball slams
Finisher: 50 Powerwheel / Jungle Gym / rings roll outs