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This workout is not as much about the muscles as it is about the mental strength. You will need your will to win. This is not for everyone.

Dynamic Warm-ups
Then:
6 point Burpees +
6 point Burpees to Star Jumps +
6 point Burpees to Tuck Jumps +
6 point Burpees to Forward Jumps +
6 point Burpees to Split Jumping Lunges
Then:
Dead Cockroaches +
Planks +
Side Star Planks Right +
Side Star Planks Left +
Triceps Planks
Then:
Mountain Climbers +
Pike Press-ups +
Boot Strappers +
Pike Skull Crushers +
Leg Swoop (Similar Ju-Jitsu/MMA 4 point drill)

5 rounds – 30 seconds per exercise  – Rest 90 seconds after each round. Each round is once you completed from burpees to leg swoop.
Then:
Cool down and Shoulder mobility

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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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