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Vince Lombardi: Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you’re willing to pay the price. Therefore, leaders are made, they are not born. They are made by hard effort, which is the price which all of us must pay to achieve any goal that is worthwhile.

Dynamic Warm-up & Mobility Work
Then:
50x KB Overhead Squats (25 each arm)
50x KB Single Arm Chest Press (25 each arm)
25x KB Jump Squats
25x Glute Ham Raises (Floor)
25x Pull-ups (or Bodyweight Row)
50x Rings Jack Knife (Feet elevated in rings/any other suspension device)
50x Step-ups (25 each leg holding kettlebell in each hand)
50x Lunges (25 each leg holding kettlebell in each hand)
25x Crush KB Press-up
50x Bodyweight Row (Use Rings or Bars)
25x Chin-ups
25x Box Jumps
50x Ring Roll-outs
500 reps
Rest 3 minutes and then repeat another round to complete the 1000 reps challenge
Then:
Cool down

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Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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