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Dynamic Warm-up
Then:
20x KB Snatch (10 side) +
30secs Rope Undulation +
20x KB Snatch (10 side) +
45secs Rope Undulation +
20x KB Snatch (10 side) +
60secs Rope Undulation +
20x KB Snatch (10 side) +
45secs Rope Undulation +
20x KB Snatch (10 side) +
30secs Rope Undulation
Then:
25m Sled (aka Prowler) Pulls +
25m Sled (aka Prowler) Sprints
60 seconds rest
Complete 3 rounds
Then:
5x Rope Pull-ups +
10x Horizontal Rope Rows +
15x Rope Skull Crushers +
20x Rope Roll-outs (each side) +
30 seconds Rope Extended Planks
Complete 3 Rounds
Then:
Cool down

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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