Seated Rope Undulation +
KB Goblet Squats (arse to the grass) +
Double KB Heavy Grip Biceps Curl +
KB Swings +
KB High Pulls +
60 seconds per exercise with 15 seconds for transitions and rest.
Complete 6 rounds.
2×60 seconds KB Get-ups (60 seconds on both left and right) +
1×60 seconds KB Russian Twists +
2×60 seconds KB Half TGU (60 seconds on both left and right) +
1×60 seconds Extended Planks
Mobility work and Stretch