Dynamic body-weight warm up, 3 rounds:- Hindu squats x 15, sit-outs x 10, Hindu push-ups x 10, then:-
Work for 60 secs, rest for 30 secs for 6 rounds:-
- Kettlebell double arm swings
Rest 2 mins, then:-
Work for 60 secs, rest for 30 secs for 6 rounds:-
- Kettlebell single arm cleans (Change arms each working set)
Rest 2 mins, then:-
Work for 60 secs, rest for 30 secs for 6 rounds:-
- Kettlebell single arm press or push-press (Change arms each working set)
Finisher:- 30 x handstand kick-ups
Foam roller and joint mobilisation