Dynamic body-weight warm up:- 3 rounds, resting 30 secs between rounds:- 10 x Hindu squats, 10 x push-ups, 10 x hip heists, then:-
3 rounds for time (resting only when needed):-
- 40 x kettlebell double arm swings
- 20 x sprawls
- 10 x Hindu push-ups
Then:-
Tabata training:-
Work for 20 secs rest for 10 secs for 8 rounds:-
Heavy Punch bag
Cool down using Eischens Yoga or Qigong