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Here is to you that turned up! Your trophy… is your own sense of self worth.

Dynamic Warm-up
Then:
20 x Suspended Inverted Rows (Gymnastic Rings, TRX, Cross-core Warmachine, or your own DIY contractions) +
50m x Sprint +
10 x Plyometric Press-ups +
50m x Run Backwards
Continue for 20 minutes. Rest between your team mates performing the suspended rows.
Then:
20 x Low Walking Lunges (along a 100m track or football pitch) +
Sprint remainder of the length +
50m x Run +
25m x Bear Crawls +
25m x Crab Walks +
30 seconds rest
Continue for 20 minutes.
Then:
Cool down and Stretch

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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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