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“If we don’t take action now. We settle for nothing later.
Settle for nothing now. And we’ll settle for nothing later.”

Rage Against the Machine

Dynamic Warm-up
Then:
4×45 secs Inverted Ring Rows
4×45 secs Jump Squats
4×45 secs Resistance Band Single Arm Row to twist to Chest Press
4×45 secs Hindu Press-ups
4×45 secs Jump Squats
4×45 secs Sprint Sprawls
(rest 15 seconds between each set)
Then:
Rest 2 minutes
Then:
Ring Wood Chops
Kneeling Roll Outs/Glute Ham Raises (Ab-roller or Slider)
Extended Planks
Dead-Cockroaches
4 rounds 45 secs work 15 secs rest
Then:
Cool down, Mobility & Stretch

Author avatar

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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