RAWFIT est. 1999 
Assistance Back, Traps, Biceps work
Dynamic Mobility Warmup
Then:
6×5 Wide Grip Weighted Pull-ups
3×20 One Arm DB Row (10 each side)
3×5 Front Lever Horizontal Pull-ups
3×8 BB Shrug (Heavy)
2×15 DB Curl
Rest periods between 1-3 minutes
Then:
Cool down
Group Sprint Training
Dynamic Mobility Warmup
Then:
Partner Work
P1: Hill Sprint
P2: Lunges
Swap
Rest 90 seconds
Then:
P1: Hill Sprint
P2: Sprawl
Swap
Rest 90 seconds
Then:
P1: Hill Sprint
P2: Quad Press
Swap
Rest 90 seconds
Then:
P1: Hill Sprint
P2: Leg Swoops
Swap
Rest 90 seconds
Then:
Repeat all of the above for 3/4 rounds
Then:
Cool down and Stretch out
“life is tough, that’s a given.
when you stand up, you’re gonna be shoved back down.
when you’re down you’re gonna be stepped on.
my advice to you doesn’t come with a lot of bells and whistles.
it’s no secret, you’ll fall down, you’ll stumble, you’ll get pushed, you’ll land square on your face.
but every time that happens, you get back on your feet.
you get up just as fast as you can.
no matter how many times you need to do this.
remember this, success has been and continuos to be defined as getting up one more time than you’ve been knocked down.
if experience has taught me anything, it’s that nothing is free and living ain’t easy.
life is hard, real hard, incredibly hard.
you fail more often than you win.
no body is handing you anything.
it’s unto you to puff up your chest, stretch your neck and overcome all the difficult.
the nasty, the mean, the unfair…
you want more than you have now, prove it.
you wanna be the very best there is, get out there and earn it.
once you decide that you’ll know where is it you wanna be and you wont stop pushing forward until you get there….that’s how winners are made.
at the end of the day, success is what we all want.
we all wanna win and the race will be won, there’s no question about that.
so come on, get on top, run faster, dream bigger, live better than you ever have before, this is in you, you can do this, do it for yourself, prove it to yourself….
