Dynamic body weight warm up: 10 x Hindu squats, 5 x Hindu push-ups, 10 x sit-outs – 3 rounds, resting 30 secs between rounds, then:-
6 rounds, resting 30 to 60 secs between rounds:-
- Sprawl to sandbag Zercher cleans x 5
- Sledge hammer tyre strikes x 10 right
- Sledge hammer tyre strikes x 10 left
Rest 2 minutes, then:-
4 rounds, resting 30 to 60 secs between rounds:-
- Sandbag shouldering x 10 (5 per shoulder)
- 24″ to 32″ box jumps x 8
Finisher: handstand wall walk ups (toes on wall) x 15
Qigong
Sledge Hammer Training