Warm up with kettlebell swings and cleans using a lighter kettlebell than normal, then:-
5 rounds resting 60 secs between rounds:-
- Plyo push-ups x 5 (at full power)
- Kettlebell double cleans x 10
- Sledge hammer tyre strikes x 10
Then:-
Kettlebell windmills, alternating with Jungle Gym / ring “skin the cat”
QiGong