Dynamic Mobility Warm-up
Muscle Activation
Followed by the workout:
1min x KB High Pulls (left)
30secs x Wideouts
1min x KB High Pulls (right)
30secs x Wideouts
1min x Rest
Then:
1min x KB Snatch (left)
30secs x Air Squats/Jump Squats
1min x KB Snatch (right)
30secs x Air Squats/Jump Squats
1min x Rest
Then:
1min x KB Push Press (left)
30secs x Sprinting on the spot
1min x KB Push Press (right)
30secs x Sprinting on the spot
1min x Rest
Then:
1min x KB Crush Press
1min x Mountain Climbers
1min x Up Downs (Top of Push-up position to plank then back to the top)
1min x Rest
Then:
1min x Bent Over Rows (left)
30secs x Gate Swings
1min x Bent Over Rows (right)
30secs x Gate Swings
1min x Rest
Then:
Repeat the above 1 more round
Then:
1min x Dead Cockroaches
1min x Plank
1min x Dead Cockroaches
1min x Plank
Then:
Cool down and Stretch

WHY RAWFIT
Our purpose of why we do, what we do and how we do it, is to make your dreams and goals a reality. Its just that simple. Everything we do we believe in challenging the status quo. We believe in thinking differently. The way we challenge the status quo is with simple proven training protocols, positive affirmation and encouragement. We just happen to be a great coaching facility that always has your goal in mind.
Invictus
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.
William Ernest Henley
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Order from our offical shop
You can order your offical RAWFIT Kettlebells along with other great quality training equipment especially chosen by us at our shop, just click on the link below
Training Resources & People we Respect
- 100 Rep Challenge
- Alwyn Cosgrove
- AMC North
- Andy Bolton
- Beast Skills
- Cathletics
- CJ Swaby
- Combat Ready Training
- Dan John
- Davie Easton
- DeFranco's Training
- Diesel Crew
- Dinosaur Training
- Ginastica
- Guru Dan Inosanto
- Guru Rick Faye
- Ido Portal
- IKKF
- Ironmac Fitness
- Kettlebell Fitness DK
- Marc and Angel Hack Life
- Michael Pollan
- Mike Mahler
- Mobility WOD
- Motive8
- MovNat
- Nick Tumminello
- NorCal SC
- Ross Training
- Scott Sonnon
- Simple Strength
- Sports Therapist
- Steve Maxwell Strentgh & Conditioning
- Strength and Performance
- T Nation
- The Strength Shop
- Training by Allan
- Training For Warriors
- Trojan Lifting Club
- Zach Even-Esh


