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Remember folks the only supplements that work are the illegal ones. There is no substitute for the hard work that you put in your workout right now.

Group Training
Dynamic Warm-ups
Then:
5 minutes various Kettlebell lifts
Snatch – Cleans – Jerks – Rack Squats – SOTS – Swings – Overhead Squats – Cossack
Rest if needed but keep it brief
Then:
5 minutes various Bodyweight Conditioning drills
Burps – Sprinters Lunges – 6 point Burpees – 4 Point Drill (Ju-Jitsu/Wrestlers) – Jumping Lunges- 6 point Bastards – Jumping Jacks – Mountain Climbers
Rest if needed but keep it brief
Then:
60 seconds per movement
Snatch +
Burps +
Rest +
Cleans +
Sprinters Lunges +
Rest +
Jerks +
Burpees +
Rest +
Rack Squats +
4 Point Drill +
Rest +
SOTS +
Jumping Lunges +
Rest +
Overhead Squats +
6 Point Burpees +
Rest +
Cossack +
Mountain Climbers
Then:
Rest 3 minutes
Followed by:
10 Minutes Finishers
Bear Crawls +
Alligator +
Gorilla +
Crab +
Inchworm +
Warewolf +
Tiger +
Dragon +
Cricket +
Kangaroo
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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