Dynamic body weight warm-up for 3 rounds:- 10 x hip heists, 15 x Hindu squats, 5 x Hindu push-ups, then:-
- 30 secs kettlebell double arm swings
- 60 secs kettlebell sumo squats
- 30 secs rest
- 45 secs kettlebell snatch left
- 60 secs regular push-ups
- 30 secs rest
- 60 secs kettlebell alternate swings
- 60 secs med ball touch downs
- 30 secs rest
- 90 secs kettlebell double arm swings
- 60 secs wall walk-ups
- 30 secs rest
- 60 secs kettlebell alternate swings
- 60s secs kettlebell sumo squats
- 30 secs rest
- 45 secs kettlebell snatch right
- 60 secs regular push-ups
- 30 secs rest
- 30 secs kettlebell double arm swings
- 60 secs med ball touch downs
Finisher: Double kettlebell long cycle (clean and jerk) x 50 in as few sets as possible.