Dynamic Strength Endurance Circuit

Dynamic Warm-ups
Then:
60 seconds on Punch Pad Drills/Heavy Punch Bag Work +
6x KB TGU 24kg (3 each side) +
30 seconds of Double KB Clean 24kg+
20x Alternate KB Floor Chest Press Press (10 each arm) 2x24kg +
10x 10kg Medicine Ball Sprawl – to Standing Chest Pass – to Burpee +
60 seconds Dumbbell Circular Biceps Curl +
Rest 60 seconds
Complete 3 rounds
Followed by:
5 minute Rest
Then:
Conditioning
100x Straight Blasts +
50x Thai Kicks (25 kicks each leg)
10x Burpees to Pull-ups
Failure for time Dead Hang
Then:
Cool down and Stretch