“Triple Treats”

Warm-up with 5 to 10 minutes of Indian clubs, then:-

6 rounds, resting 60 secs between rounds:-

1. Sprawls x 6-8
2. Mace ball grave diggers x 8-10
3. Hindu push-ups on kettlebells x 10-12

Then:

4 rounds, resting 60 secs between rounds:-

1. Med ball slams x 8
2. Jungle Gym  / ring dips x 8-10
3. Burpees x 10-12

Finisher: 40 x handstand kick-ups

Qigong

Home made mace ball