Dynamic body-weight warm up for 3 rounds:- Hindu squats x 10, sit-outs x 10, push-ups x 10, then:-
5 rounds with 60 secs to 90 secs recovery between exercises:-
- Sprawl to sandbag zercher clean x 5
- Max effort plyo-push ups x 10
Then:-
4 rounds with 60 secs to 90 secs recovery between exercises:-
- Squat thrust to kettlebell dead snatch x 10
- 24″ to 32″ Box jump x 6
Then:-
4 rounds with 60 secs to 90 secs recovery between exercises:-
- Med ball slams x 15
- Max effort burpees x 8
Powerwheel roll outs x 50 in as few sets as possible
