Warm up with joint mobilty and kettlebell swings and cleans, then:-
“30/30”
Work for 30 seconds, rest for 30 secs for 4 rounds:-
- Kettlebell double arm swings – go heavy
- Burpees
- Med ball slams or sledge hammer tyre strikes
- Mace ‘grave diggers’
- Sandbag zercher cleans
- Powerwheel roll outs
Then: Kettlebell windmills
Finisher: Handstand push-ups on BXT cable x 50 in as few sets as possible.
QiGong.