Dynamic warm-up with 5 to 10 mins of general kettlebell work, then:-
Work for 20 secs (at max rate) rest for 10 secs for 8 rounds (4 minutes) on each of the following. Recover in full between each exercise:-
- Sprawls
- Sledge hammer tyre strikes
- Box jumps or squats
Qigong or Pranayama breathing