Dynamic body-weight warm-up – 3 rounds with recovery between rounds: 10 x sprawls, 10 x Hindu squats, 10 x sit-outs, then:-
For time:
- 10 x Handstand push-ups on BXT cable or Hindu push-ups
- 15 x Kettlebell double clean and press
- 25 x Box / Tyre jumps 24″ to 32″
- 50 x Jungle Gym / ring body rows
- 100 x Medball slams of sledge hammer tyre strikes
- 150 x Kettlebell double arm swings
5 minutes rope skipping drills