Bodyweight warm up: 10 x heists, 10 x bodyweight squats, 10 x push-ups for 3 rounds, then:-
“Strength Circuit”
Complete 3 rounds with sufficient rest between each exercise to ensure that you are fresh:-
- Double kettlebell or barbell dead lifts – 6 to 8 reps
- Sandbag overhead press – 4 to 6 reps
- Parallette ‘L sits’ – 5 x 10 sec holds
- Weighted ring pull ups – 4 to 6 reps
- Powerwheel roll outs x 10
- Kettlebell Turkish get-ups x 2, left and right
Finisher:-
Kettlebell double arm swings (go heavy) – work for 40 secs, rest for 20 secs for 5 minutes.