Dynamic warm up using a light kettlebell – cleans and clean & jerks, then:-
Perform 15, 12,10 and 8 reps of double kettlebell long cycle (clean & jerk). Keep the workout metabolic by resting 30 to 60 secs between each set.
Then:-
Double kettlebell dead-lifts:- 30, 20 and 15 rep rounds
Finisher: 24″ to 32″ Box / tyre jumps: 40 reps in as few sets as possible
