“20/20 Workout”

Dynamic warm up using TNT cables / cable bands: 10 x swimmers, 10 x front press, 20 x alternate horizontal rows, rest 30 secs and complete 3 rounds, then:-

“20/20 Workout”

Work for 20 secs, rest for 20 secs for 4 rounds:-

1. Sledge hammer tyre strikes or med ball slams
2. Plyo push-ups
3. Bar bell or double kettlebell cleans
4. Burpees

Rest 2 mins then complete the same protocol on the following for 4 rounds:-

1. Kettlebell clean & jerk – change arms each round
2. Sledge hammer tyre strikes or med ball slams
3. Med ball Russian twist

Finisher:- 60 x alternate kettlebell swings