Warm up with 10 mins of joint mobility, then:-
Once through with no rest:-
- Alternating kettlebell single arm swings – 60 secs
- Kettlebell clean and jerk left – 60 secs
- Kettlebell clean and jerk right – 60 secs
- Regular push-up – 60 secs
- Jungle Gym / ring body row – 60 secs
- Box / tyre jumps – 24″ to 32″ – 60 sec
Rest 2 mins, then:-
- Sledgehammer tyre strikes – 180 secs (90 secs per side)
- Sprawls – 180 secs
Rest 2 mins, then:-
- Kettlebell double arm swings – 180 secs
Kettlebell Double Arm Swings