Warm up with joint mobilisation and /or Indian Clubs, then:-
Complete 15/25/35/25/15 reps of the following, keep rests minimal:-
- Kettlebell double cleans or heavy swings
- Powerwheel roll outs
- Sprawls
- Alternating lunges
- Jungle Gym / rings body row
Finisher: 30 x Handstand kick-ups