Warm up with kettlebell swings and cleans, then:-
- Kettlebell snatch – work for 35 secs, rest for 35 secs for 12 rounds– (change arm each working set. Goal = 14/15 reps per working set)
Then:-
4 rounds, rest between each exercise:-
- *Weighted Jungle Gym / rings pull-ups (use a weighted vest or belt with Kettlebell attachment
- *Weighted Jungle Gym / ring dips
- Handstand push-ups using BXT cable
*If you are unabe to do weighted pull-ups or dips, use your own body weight
Finisher:-
Sprawl to sandbag clean x 40 in as few sets as possible
Sprawl to sandbag clean