Dynamic body weight warm-up: 3 rounds, resting 30 secs between rounds: 10 x hip heists, 10 x squat jumps, 10 x sit-outs, then:-
Once through, keep rests short:-
- 60 secs heavy punch bag
- 50 x sledge hammer tyre strikes or med ball throw downs
- 60 secs heavy punch bag
- 50 x cable lateral duck-unders (cable at hip height, duck under left and right to upright)
- 60 secs heavy punch bag
- 50 x kettlebell double cleans
- 60 secs heavy punch bag
- 25 x Hindu push-ups
- 60 secs heavy punch bag
- 25 x box/tyre jumps
- 60 secs punch bag
- 50 x kettlebell snatches (25 right , 25 left)
- 60 secs heavy punch bag
Finisher: 30 x handstand kick-ups