“Power Endurance”

Dynamic med ball warm-up: Russian twists x 10, slams x 10, squat press x 10. 3 rounds, rest 30 secs between rounds, then:-

4 rounds, rest only when required, but have a full 2 minute rest between rounds:-

1. 90 secs single arm kettlebell clean and press (change arms each round)
2. 90 secs sledge hammer tyre strikes (change sides each round)
3. 8 x chin-ups
4. 90 secs heavy punch bag
5. 90 secs step-ups
6. 8 x Jungle Gym / ring dips

Sledgie Tyre Strikes

10 minutes of handstands and mobility work