HOW TO DO IT

Follow the below format, taking a minute’s rest between each round.

ROUND 1

A 3-minute round alternating between high knees and mountain climbers for 20 reps each, then 18 reps each, then 16 reps each and so on, dropping down by 2 reps with each round until the round is over.

ROUND 2

A 3-minute round alternating between 20 reps of crunch and punch and 10 reps of press-ups.

ROUND 3

A 3-minute round alternating between 20 reps of kettlebell swings, 15 kettlebell thrusters and 10 burpees.

ROUND 4

Perform 30 seconds of each of the below, repeating the whole round four times in total.

DUMBBELL ‘1’ PUNCH DUMBBELL ‘2’ PUNCHES DUMBBELL ‘1-2’ PUNCHES DUMBBELL ‘1-2’ OVERHEAD PUNCHES