“Triple Treats x 2”

Dynamic warm-up with 5 to 10 minutes of kettlebell swings and snatches, then:-

Triple Treats – Power / Skill / Strength Endurance

4 rounds, resting 60 secs between rounds:-

1. Plyo-push-ups x 5 (Power)
2. Jungle Gym / Rings “skin the cat” x 4 (Skill)
3. Hindu push-ups x 10+ (Strength Endurance)

Then:-

4 rounds, resting 60 secs between rounds:-

1. 24″ to 32″ box jumps x 5 (Power)
2. Kettlebell windmills x 5 – left and right (Skill)
3. Kettlebell double cleans x 10+ (Strength Endurance)

Finisher:-

50 x Jungle Gym / Rings body rows in as few sets as possible

Indian Clubs for shoulder health