Warm up with speed ball work and skipping, then:-
Once through, keeping rests minimal:-
- 2 mins punch bag training
- 30 x sprawls
- 2 mins punch bag training
- 40 x sledgehammer tyre strikes
- 2 mins punch bag training
- 20 x sandbag zercher cleans
- 2 mins punch bag training
- 15 x sandbag clean and jerk
- 2 mins punch bag training
- 60 x cable duck-unders
Finisher: Hindu push-ups or regular push-ups – prison workout, 10 reps down to 1