Dynamic body weight warm-up for 3 rounds: 10 x box squats, 10 x push-ups, 5 x handstand kick-ups, then:-
Perform 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 reps – twice through alternating between the following:-
- Kettlebell double cleans – go heavy
- Burpees
Then:-
Powerwheel rollouts: 10-1 prison workout