Dynamic warm-up using Indian clubs and kettlebell single cleans, then:-
Work for 40 secs, rest for 20 secs for 8 to 10 working sets – Kettlebell double cleans – total weight >50% body-weight. Target reps should be 8 to 10 per working set with control.
Then:-
Handstand wall walk-ups – (toes on wall, walk up until nose touches wall, then back down with control) x 15 in as few sets as possible.
Qi Gong
