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“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.”
Brian Tracy

Dynamic Mobility Warm-up
Then:
60 seconds Alternate Rope Undulation
30 seconds Hammer Work from Right
10x Ball Slams to Burpees/Sprawl
Rest 2 minutes
Then:
60 seconds Double Rope Undulation
30 seconds Hammer Work from Left
10x Ball Slams to Burpees/Sprawl
Rest 2 minutes
Then:
60 seconds Side to Side Crossover Rope Slam
30 seconds Overhead Hammer Slams
10x Ball Slams to Burpees/Sprawl
Rest 2 minutes
Then:
Repeat the above to complete 3 rounds
Then:
2×20 Press-ups
2×10 Hanging Windshied Wipers (10each side)
2×5 Rope Pull-up
Then:
Cool down

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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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