Work for 40 secs, rest for 20 secs for a total of 10 mins alternating between:-
- Rope skipping (speed!)
- Box step ups
Rest 1 to 2 mins, then repeat the same protocol with:-
- Capoeira lunges
- Bear crawls – forwards and backwards with TNT Cable / Band attached to belt
Finisher: 100 x kettlebell swings in as few sets as possible