Warm Up - myofascial release/foam roller
Hardstyle 2 Handed Swings(32kg) 20 reps in 30 seconds/20 seconds rest x 15 sets (300 swings)
Resistance Band Tabata Leg Workout - see video clip below - 20 minutes
The band workout was a nice addition, but I can tell that I am going to be a sore puppy tomorrow. Had difficulty walking up the stairs out of the basement!!! My heartrate was 170 after swings and 165 after the tabata leg workout.