Warm up with some light kettlebell swings for 5 to 10 mins, then:-
5 rounds, resting 30 secs between rounds, using as heavier a sandbag as possible for the reps shown:-
- Sandbag Zercher cleans x 5
- Sandbag push press x 5
- Sandbag back squats x 5
Sandbag Zercher Cleans
Then:-
“Press & Pull”:-
4 rounds, resting 30 secs between rounds:-
- Double kettlebell clean & press – 8 to 12 reps
- Jungle Gym / rings body row – 8 to 12 reps
Finisher: Hindu push-ups x 50 in as few sets as possible
Warm down with back-dome practice – using Jungle Gym / rings, wall and floor