“Intensity Pyramid”

Eischens Yoga warm-up, then:-

5 rounds, resting 60 secs between rounds:-

• 10 x Regular push-ups
• 5 x Plyo push-ups
• 5 x Hindu push-ups

Then:-

5 rounds, resting 60 secs between rounds:-

• 20 x Box squats
• 10 x Box / tyre plyo-jumps (24″ to 32″)
• 5 x double kettlebell squats

Finisher:- Powerwheel roll-outs x 50 in as few sets as possible (AFSAP)

Powerwheel:-