Two Kettlebells of equal weight - For men two 35lbs or 44lbs.
For women - two 10lbs or 16lbs.
Jump Rope - can be a speed rope (light) or weighted rope
Pull up bar -
Warm up - 1 min of Hindu Pushups with 1 min of squats;
Do the following exercises below with 3 rounds each and 1 min rest in between rounds.
1) Jumpe Rope -3 mins
2) 10 pullups
3) 3 min heavy bag combination (freestyle) emphasize footwork
4) 5 TGU each side with 20KG kettle bell
5) Double KB swings 20 kg 1 min.
Cool Down Joint Mobility exercises