Dynamic body-weight warm up: 10 x hip heists, 10 x Hindu squats, 5 x handstand kick ups – 3 rounds with 30 secs rest between rounds, then:-
“As Many Rounds as Possible in 20 Minutes”
Note total rounds plus exercises and reps completed at 20 minutes, using the following:-
- Sledgehammer tyre strikes or med ball throw downs x 20
- Sprawls x 20
- Kettlebell swings x 20
- Lateral cable duck-unders – cable at waist height, duck under to fully standing – there and back = 1. Alternative = sprinter lunges
Finisher: Handstand wall walk ups (toes on wall) x 15 in as few sets as possible
Qigong