Dynamic warm up using a med ball, 3 rounds, resting 1 min between rounds:- 20 x Russian twists, 10 x wood chops, 10 x squat to press,then:-
Perform 10 reps of the following sandbag exercises for time for 5 rounds, resting up to 2 minutes between rounds:-
- Sandbag cleans from the floor
- Sandbag shoulder squats
- Sandbag high pulls
- Sandbag push press
Finisher:- Handstand wall walk-ups x 20 in as few sets as possible
Qi Gong