Dynamic body-weight warm-up – 10 reps of each, 3 rounds, resting 30 secs between rounds:- Hip heists, squats jumps, sprawls, then:-
Complete 3 rounds of the following resting 2 mins between rounds:-
- 5 minutes rope skipping
- 5 minutes heavy punch bag
- 50 x push-ups
- 30 x sledge hammer tyre strikes or medicine ball slams