Dynamic body-weight warm up for 3 rounds:- 10 x Hindu squats, 20 x umphas, 5 x hand stand kick-ups, then:-
Work for 30 secs, rest for 30 secs for 10 minutes alternating between the following:-
- Box / tyre jumps – 24″ to 32″
- Heavy punch bag
Tyre Jumps
Then:-
Work for 30 secs, rest for 30 secs for 10 minutes alternating between the following:-
- Sprawls
- Heavy punch bag
Finisher: 50 x Hindu push-ups