Fighting Fit - Training for Life

Warm Up:      Jog round mats

                        Animal crawls

                        Walking lunges with med ball twist – 10kg

Workout:       3 rounds – 1 min rest between rounds

                        Kneeling KB Sambo swing – 20kg (30secs each side)

                        Med ball kneeling lunge – 10kg (30secs each side)

                        Bridge press – 50kg (1min)

                        Bag Swing – 25kg (1min)

                        Power clean – 60kg (1 min)

Ensure good form throughout all movements and keep pace at high intensity throughout.