“12 to 2”

Warm up with joint mobility and rope skipping then:-

Complete 12, 10, 8, 6, 4 and 2 reps for each exercise for each round:-

1. Hanging leg raises
2. Med ball slams or battle rope slams
3. Kettlebell renegade rows
4. Kettlebell clean and press
5. Box jumps

Finisher: 100 x kettlebell double arm swings

Qi gong