Dynamic warm up using a progressively heavier kettlebell then:-
Work for 15 secs, rest for 15 secs for 5 minutes (10 working sets):-
- Kettlebell single arm snatch (Alternate between left and right for each working set) – Goal = 7 reps per working set with perfect form
Rest 2 mins, then repeat the same protocol with:-
- 24″ to 32″ Box vertical jumps – Goal = 8 reps + per working set
Rest 2 mins, then repeat the same protocol with:-
- Kettlebell double cleans >50% body weight – Goal = 6 to 7 reps per working set with perfect form
Finisher: 50 x Kettlebell double arm swings
Qi Gong
Box / Tyre Vertical Jumps