“5 Minute Rounds x 5”

Warm-up with rope skipping and punch bag combinations, then:-

5 Minute Rounds – work continuously  – 1 min per exercise. Rest 2 minutes between each round and complete 4-5 rounds:-

• Heavy punch bag
• Sprawls
• Cable duck unders (cable at waist height) or vertical jumps
• Sledge hammer tyre strikes or med ball slams
• Sit-outs

Finisher: 50 x kettlebell double arm swings

Qigong