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Dynamic Mobility Warm-up
Muscle Activation
Followed by the workout:
1min x KB High Pulls (left)
30secs x Wideouts
1min x KB High Pulls (right)
30secs x Wideouts
1min x Rest
Then:
1min x KB Snatch (left)
30secs x Air Squats/Jump Squats
1min x KB Snatch (right)
30secs x Air Squats/Jump Squats
1min x Rest
Then:
1min x KB Push Press (left)
30secs x Sprinting on the spot
1min x KB Push Press (right)
30secs x Sprinting on the spot
1min x Rest
Then:
1min x KB Crush Press
1min x Mountain Climbers
1min x Up Downs (Top of Push-up position to plank then back to the top)
1min x Rest
Then:
1min x Bent Over Rows (left)
30secs x Gate Swings
1min x Bent Over Rows (right)
30secs x Gate Swings
1min x Rest
Then:
Repeat the above 1 more round
Then:
1min x Dead Cockroaches
1min x Plank
1min x Dead Cockroaches
1min x Plank
Then:
Cool down and Stretch
Kettlebell MetCon Session, Metabolic Conditioning, Kettlebell Work, Conditioning, rawfit

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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