Warm up with rope skipping, then:-
5 rounds, resting 30 secs between rounds:-
- 2 minutes heavy punch bag combos
- 20 x Med ball slams
- 15 x Sprawls
Then:-
5 rounds, resting 60 secs between rounds:-
- 5 x 24″ to 32″ box jumps
- Kettlebell double cleans x 10
Finisher: Handstand wall walk ups x 15 in as few sets as possible – toes on wall, walk up to full handstand (nose should touch wall) and walk back down to plank = 1 rep
QiGong
