Warm up with joint mobility and handstand practice then:- 3 to 5 rounds, resting 90 seconds between rounds:- Plyometric push-ups x 5 (speed & power) ‘L’ chin ups x 6 (skill) Jungle Gym / ring dips x 10-15 (strength endurance) Then:- 3 to 5 rounds,...
Joint mobility and dynamic warm up using a light kettlebell, then:- 5 reps of each for 5 rounds, allow recovery between each exercise:- Weighted chin-ups x 5 – using a weighted vest or kettlebell secured to a belt Kettlebell single arm press x 5 right Kettlebell...
Warm up with mobility work and kettlebell swings, then:- Work for 45 secs, rest for 25 secs:- Med ball slams Jungle Gym / rings body row Kettlebell clean and jerk Vertical jumps or box jumps Kettlebell renegade rows Kettlebell alternating swings Rest 2 mins, then...
Dynamic warm up using a med ball:- 10 x Russian twists, 10 x slams, 10x wood chops – rest and repeat for a total of 3 rounds, then:- Kettlebell double cleans x 40 in as few sets as possible – go heavy Then:- Kettlebell double press or push press x 40 in as...
Warm up with swings and snatches using a light kettlebell, then:- Complete 20, 15, 10 and 5 reps alternating between the following for time (please note reps are per arm = 200 in total):- Kettlebell single arm snatch Kettlebell Renegade row Then:- 10 to 15 minutes...
