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FACE YOUR FEAR TO LIVE YOUR DREAMS. LIVE TO EXPERIENCE LIFE. BUT WITHOUT SACRIFICE YOU CANNOT ACHIEVE ANYTHING. AND IN LIFE EVERYBODY NEEDS A CHALLENGE.

Dynamic Warm-up +

Steve Cotter

Shoulder Mobility Drills +
KB Warm-up
Then:
Double Kettlebell Complex:
6x Crush Press-ups +
6x Renegade Rows +
6x Cleans +
6x Squats +
6x Push Press/Jerks
6 sets with 60 seconds rest between sets
Then:
6x RAWFIT KB Manmakers -maketh a man or a woman (Go Heavy) +
60 seconds x Rope undulations/Rowing (Go Hard)
6 sets with 30 seconds rest
Then:
6x Hanging Knee to Elbows +
6x Hanging Windscreen Wipers (3 each side) +
6x L Pull-ups +
6x KB L Hold to Hand Stand +
6x KB Double Windmill (3 each side)
6 sets with minimal rest
Then:
5 minutes Rack Hold +
Max time for Hanging of a Pull-up bar
Its just that simple. Keep it in the rack position – you do not have to move. How hard can it be?
Then:
Cool down and Stretch

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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