5 to 10 minute dynamic warm-up using a light kettlebell: Swings, cleans & presses, then:-
AMRAP (As many rounds as possible) in 7 minutes of :-
- 10 x Jungle Gym / ring dips
- 10 x Kettlebell double arm swings (go heavy)
- 10 x 24″ box / tyre jumps
Rest 4 minutes, then:-
AMRAP in 7 minutes of:-
- 5 x Jungle Gym / ring pull ups
- 10 x regular push ups
- 15 x prisoner squats