“60:30 Strength Endurance”

Dynamic med ball warm up: 10 x Russian twists, 5 x slams, 10 x squat to press – repeat for 3 rounds, then:-

“60:30 Strength Endurance”

Work for 60 secs, rest for 30 secs for four rounds, resting 2 minutes between rounds:-

1. Sledgehammer or mace ball ‘grave diggers’
2. Kettlebell double cleans
3. Sledgehammer tyre strikes
4. Med ball Russian twists
5. Sprawls or burpess

Finisher: Hindu push-ups, prison workout – 10 reps down to 1

Qigong